WARM UP: 2 Laps around the building Lunge Walk 5 Inch Worms Bear Crawl Front Squats x 7 Split Jerks x 7 W/ PVC then W/ Bar WOD: 5 KB Swings 10 Games Style Push Ups 15 Thrusters w/ bar 20 Minute AMRAP RX 53 / 35

WOD: 500 Meter Run 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pullups Record Time 5 Min Rest 500 Meter Run 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Record Time Rest 5 Mins 10 Sled Pushes – Guys 8 Sled Pushes – Girls

Rx For Time: Hell run (approx 1 mile) followed by 70 kettlebell swings @ 35lbs * every time the kb is dropped or does not maintain the momentum of the swing, the athlete must immediately perform 7 burpees…all swings must be fully locked out with ears showing overhead WOD 1: scaled …For Time: Hell run [...]

WOD – Mainsite 21 – 15 – 9 OHS Burpees FOR TIME RX = 95/65

WOD: 5 x 1 Partner Resisted Pullups (+ 1-2 non-resisted per set) 5 Power Cleans 7 Pullups 9 Box Jumps 12 Min AMRAP RX = 135/95, 24 in box