WOD
A.1
5 Rounds
5 Bench Press
10 Converging Ring Push Ups
A.2
5 Rounds
10 Alternating DB Snatch #50/#35
21/15 Calorie Row
A.3
3 Rounds
10 Alternating DB Hammer Curls
30 Banded Tricep Extensions
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WOD
A.1
30 Deadlifts
1 Deadlift Every :30 for 15:00 – AHAP
A.2
“Randy”
75 Power Snatch #75/#55
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
5 Rounds
5 Press
10 DB Lat Raise
A.2
10 Rounds
7 Bar Facing Burpees
5 Push Jerks #135/#95
30 Double Unders/60 Singles
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WOD
A.1
5 Rounds
5 Back Squat
10 DB Lunge
A.2
30′ – 60′ – 90′ Double KB Front Rack Lunge #53/#35
30 – 20 – 10 V-Ups
A.3
3 Rounds
:30(e) Iso Split Squat
30 Rock Back Calf Raise
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“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
RX: #20/#10
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