Speed Boat

WOD “Speed Boat” 3RFT 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35) *5 reps per arm at a time*

Jelly Belly

WOD “Jelly Belly” – For time: 50-40-30-20-10 Abmat sit ups 21-15-9-6-3 Calorie assault bike 10-8-6-4-2 Deadlifts (275, 185)  

9 minute AMRAP

WOD 9 min AMRAP 3-6-9-12-15 etc Devil’s Press (35s, 25s) Squat Thrusts 10 Mountain climbers

TEAM WOD

Metcon (15:00 – 60:00) Team 10k Row; For time 10,000 meter Row Teams of 3 Each member will row 250m then switch Extra Credit Bandy Arm Pump 50-100 Pull Aparts 50-100 Face Pulls 50-100 Push downs 50-100 hammer...

DT

“DT” – 5 RFT 12 Deadlifts (155, 105) 9 Hang Power Cleans (155, 105) 6 Push Jerks (155, 105)