“Grace” + Mile You choose your order 30 Clean & jerks 1 Mile Run (RX-155/105) (M-125/85)
Complete this 30:00 AMRAP of: 3 Rope Climbs 6 power Cleans 9 Toes to Bar 12 Military Push Ups (RX-185/125) (M—145/100)
Complete 6 rounds for time: 10 Push Jerks 15 Jump Boxes (RX-165/105) (M-130/90) (RX-24/20”) (M-20”/20”)
“Matt Thomas“ For time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats (RX-115/75) (M-90/60) Start with 4 burpees and complete 4 burpees at the top of every minute.
For time: 21-15-9 reps of: Calorie bike Snatches (RX-105/75) (M-85/60) Then right into 21-15-9 reps of: Wall Ball sit ups (20/14) Alternating DB Snatches ((RX-55/35) (M-45/30) Then finish with a TRAIL RUN .85
Saturday Individual wod for time: .85 Trail Run 30 Hang Cleans 30 KB Swings 30 Burpees 30 Wall Balls 10’/9’ (20/14) .85 Trail Run (RX-135/95) (M-110/75) (kbRX-70/45) (M-55/35) (
For time: 24-21-18-15-12-9-6-3 reps of: Box Jumps Ring Push Ups (RX-30/24) (M-24/20)
For time: 30 clean & Jerks 100/85 calorie bike (RX-145/105) (M-120/80)
Pick one for time: 3 mile road run (4800 meters) 3 mile row (6000 meters)
Complete this 20:00 AMRAP of: “Mary” or “Cindy” 5 handstand push ups 10 single leg squats alternating 15 pull ups Or 5 pull ups 10 military push ups 15 body squats 5
