For time: 36 Calorie Row 15 Thrusters 30 Calorie Row 12 Thrusters 24 Calorie Row 9 Thrusters 18 Calorie Row 6 Thrusters 12 Calorie Row 3 Thrusters 6 Calorie Row (RX-135/95) (M-110/75)
CARDIO TEST 1 of 4 Road run .50 Trail run .85 Road run .50 Trail run .85 FOR TIME *I will save everyone’s time to compare in the future just like last year.
Complete 4 rounds of: 100 meter farmers carry 20 hang cleans 20 wall balls FC (RX 45/30) (M 35/25) HC (RX 125/85) (M 100/70) (20/14) 10’/9’
Complete for time: BUY IN: 800 meter road run 21-15-9 reps of: Clean & jerk Over the bar burpees BUY OUT: Trail Run
“Liz” Complete 3 rounds for time of: 6 snatches 27 KB Swings 22 Alternating DB Snatches 30 Wall Ball Sit Ups 20/14 (RX-135/95) (M-110/75) KB (RX-55/35) (M-45/30) DB(RX-45/30) (M-35/25)
Complete for time: Trail run 30 Box Jumps 30 Calorie Row 30 DB Lunge Steps 30 Calorie Row 30 HR Push ups Trail Run RX-24/20”) (M-20/18”) DB RX- 45/30) (M-35/25)
Complete this 20:00 AMRAP of: 12 Handstand Push Ups 8 Calorie Row 4 power Cleans (RX-205/135) (M-160/110)
Complete this 20:00 AMRAP of: 5 Deadlifts 10 weighted Box Step overs 15 calorie Bike (RX-255/165) (M-205/135) (DB RX-40/25) (M-30/20) (RX-24”/20”) (M-20”/18”)
Complete for time: TRAIL RUN 20 Overhead Squats 300 Meter Row 20 Hang Cleans 300 Meter Row 20 Push Presses TRAIL RUN (RX-95/65) (M-75/55)
WOD #1: 10:00 Ski Erg for total distance REST 2:00 WOD #2: 10:00 AMRAP of: 4 Bar Muscle Ups 8 Bar Dips 24 CF Sit Ups
