“Hellen”
3 Rounds
400m Run
21 KB Swing 53/35
12 Pull-ups

Deadlift 3-3-3-3

Team WOD
In Teams of Two Complete:
8 x 200m Run (each person runs 4 x 200m)
200 Double unders
2,000m Row ( switch every 250m)
200 Double unders
8 x 200m Run

Cleans 3-3-3-3

4 Rounds
21 Wallball 20/14
15 Power Cleans 135/95
9 burpee pull-ups

“Christine”
3 Rounds
500 m Row
12 Body Weight Deadlifts
21 Box Jumps 24/20

Press 3-3-3-3

Weighted Pull-ups 1-1-1-1-1

3 Rounds
30 Push-ups
30 KB Swings American 53/35
30 Cals Rower

Back Squat 5-5-5

” After Burner”
5 Rounds
12 Thrusters 65/45
200 Sprint

Deadlift 5-5-5
Each set followed by 10 jumping squats
Press 3-3-3-3
Each set followed by Max set dead hang pull ups
Over Head Squats 2-2-2-2-2
Each Set followed by 10 jumping lunges

“Nate”

20 min AMRAP

2 Muscle Ups
4 Hand Stand Push ups
8 KB Swings 70/53

50 Box Jumps
50 wallball
50 TTB
50 SandBell Slams
50 Thruster 45/35
50 KB Swings 53/35
50 Lunges with Plate Over Head

100 Pull-up

every 30 sec 3 Burpees