BOX JUMPS, LUNGES, HANG POWER CLEANS AND WIPERS

WODTake 10 minutes to find your Max height box jumpthen…2 rounds for time of:24 Overhead Walking Lunges 45 lbs/25lbs24 Hang Power Clean & Jerks 95 lbs/65lbs24 Windshield Wipers 95 lbs/65lbs (left, right = 1 rep)Post times to comments. 

BACK SQUATS AND PARTNER MED BALL CLEAN WOD

Back Squat 3 rep max then… If you are the only person in the class do: 100 Medicine Ball Cleans 20/14 *5 Burpees On The Minute Every Minute starting at the beginning of the WODor Partner Med ball clean WOD Partner 1 holds plank Partner 2 does med ball cleans...

SUMO DEADLIFTS, WALL CLIMBS AND THRUSTERS

Take 10 minutes to find your Sumo Deadlift 3 rep maxthen…For Time:21 Thrusters 115 lbs / 80 lbs12 Wall climbs15 Thrusters 115 lbs / 80 lbs9 Wall climbs9 Thrusters 115 lbs / 80 lbs6 Wall wall climbsPost times to comments. 

PULL UP PROGRESSIONS, BURPEES, LUNGES AND SHUTTLE SPRINTS

Spend 10 minutes on Pull up progressions (butterfly /regular kip) or strict chin upsthen…Eight rounds for time of:10 Burpees15 Jumping alternating lunges20 Double-unders25 yard Shuttle sprint (5 x 5 yards)Rest 90 secondspost times to comments.

PUSH JERKS AND 2011 OPEN WOD 1

Take 10 minutes to find your 3 rep max on the Push Jerkthen…10 min. AMRAP:30 Double Unders15 Power Snatches (from ground to overhead anyhow) 75 / 55 lbspost rounds completed to comments.