Complete 4 rounds of: 30 Wall Balls (20/14) 10’/9’ 400 Meter Run
Saturday Individual WOD: For time: 21-18-15-12 reps of: Front Squats Bar Facing Burpees 200 Meter Sandbag Carry (60/40) BUY OUT: .85 Trail Run (RX-115/75) (M-95/65)
Complete this 18:00 AMRAP of: 8 Calorie Assault Bike 4 Knees to Elbow 2 Rope Climbs
Complete 12 rounds of: 10 DB Hang Cleans 6 Handstand Push Ups BUY OUT: 2000 Meter Sprint Row (RX-45/30) (M-35/25)
Complete for time: 21 Box Jump – Overs 21 Calorie Row 18 Box Jump – Overs 18 Calorie Row 15 Box Jump – Overs 15 Calorie Row 12 Box Jump – Overs 12 Calorie Row BUY OUT: .85 Trail Run (RX-24”/20”) (M-20”/18”)
“Nancy” + buy in BUY IN: 75 Wall Ball Sit Ups Then complete 5 rounds of: 400 Meter Run 15 Overhead Squats (RX-20/14) (RX-95/65) (M-75/55)
Complete 5 rounds of: 2 mile assault bike 7 Bar Muscle Ups 10 Deadlifts (RX- 225/150) (M-180/120)
Hero Wod: “Maupin” Complete 4 rounds: 800 Meter Run 49 Push Ups 49 CF Sit Ups 49 Body Squats
Hero Wod: “Weston” Complete 5 rounds of: 1000 Meter Row 200 Meter Farmers Carry w/ DB 50 Meter Waiters Carry right arm 50 Meter Waiters Carry left arm (RX-45/30) (M-35/25)
Francisco “Bull” Rodriguez Happy Birthday For Time: 9 Thrusters 14 KB Swings 75 Pull Ups .5 Mile Run 21 Toes to Bar 15 Power Cleans 39 Calorie Row (RX-155/105)(M-125/85) (RX-70/45)(M-55/35)
