Todays WOD

• 300 Meter Run
• 20 Wallballs (20lbs/14lbs) (9kg/6kg)
• 300 Meter Run
• 20 American Kettlebell Swings (53lbs/35lbs) (24kg/16kg)
• 300 Meter Run
• 20 Box Jump Overs (24”/20” box)
• 300 Meter Run
• 20 Deadlifts (132lbs/88lbs) (60kg/40kg)
• 300 Meter Run
• 20 Ground To Overhead (132lbs/88lbs) (60kg/40kg)
• Time Cap: 25 Minutes.

🔥BUY-IN

100 Cal Echo Bike Intervals:
Sprint 10 Cal
40-second slow recovery pace
Continue until you reach 100 Cal.

Rest 1 minute, then:

3 ROUNDS OF:
30 Deadlifts @220/135lbs or 100/60kg

20 American Kettlebell Swings @53/35lbs or 24/16kg

10 Devil Presses @50/35lbs or 22.5/15kg

🚣 BUY-OUT
100 Cal Rower Intervals:
10 Cal Sprint
40-second slow recovery pace
Continue until you reach 100 Cal.

Total Time Cap: 35 Minutes.

3 Rounds For Time

• 25 Wall-Balls @20/14lbs or 9/6kg
• 25 Burpees
• 15 Deadlifts @200/110lbs or 90/50kg
• 15 Box Jumps
• Time Cap: 20 minutes

Buy-In:

800m Team Run (together)

Then, 2 Rounds of:

60 Synchronized Air Squats

60 Deadlifts in total at (100/70kg) (220/154lbs)

60 Wall Balls in total

20 Synchronized Burpees (must touch hands at the jump)

Directly followed by:

300 Double-Unders in total

Cash-Out:

800m Team Run (together)

Time Cap: 33 Minutes

• 1km Run
• 20 Deadlifts (Weight: 100/70 kg)
• 1km Run
• 1 minute of Continuous Rope Slams (or 1 min. burpees)
• 1km Run
• 15 Sandbag Squats (Weight: 25/15 kg)
• 1km Run
• 20 Dumbbell Snatches (Alternating, Weight: 22.5/15 kg)
• 1km Run
• 100m Heavy Sled Drag (Weight: 100/70 kg)
• Target Time Cap: 45 Minutes

• 100 Double Unders
• 90 Air Squats
• 80 Sit Ups
• 70 American Kettlebell Swings (55/35lb or 24/16kg)
• 60 Box Jump Overs
• 50 WallBalls (20/13lb or 9/6kg)
• 40 Toes To Bar
• 30 Power Cleans (155/110lb or 70/50kg)
• 20 Bar Facing Burpees
• 10 Muscle Ups
• Time Cap: 35 Minutes

• 400 meter run
• 7 Front Squats 155/100 lb (70/45kg)
• 15 Toes To Bar
• 7 Front Squats 155/100 lb (70/45kg)
• 15 Chest To bar
• 7 Front Squats 155/100 lb (70/45kg)
• 8 Muscle Ups
• 20 kcal Air Bike
• Time Cap: 15 Minutes and below.

• 21 Alternating Dumbbell Snatch @50/35lb (22.5kg/15kg)
• 21 Pull Ups
• 21 Box Jumps Over
• 16 Power Snatch at 115/75lb (52/34kg)
• 16 Toes To Bar
• 16 Burpee Box Jump Overs
• 9 Single Squat Cleans 115/75lb (52/34kg)
• 9 Muscle Ups / Chest to Bar PU / Kipping PU / Banded PU
• 9 Dumbbells Box Step overs at 50/35lb (22.5kg/15kg)
• Time Cap: 25 min. Target below 22 minutes

        3 Rounds For Time

• 22 Wallballs @20/14 lb (9/6kg)
• 15 Ground To Overhead @110/70 lb (50/30kg)
• 15 Toes To Bar
• Time Cap: 15 Minutes (Target – 13 Minutes)