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)

FOR TIME

“Wreckless” ; ForTime: 27-21-15-9 Toes to Bar 20 Calorie Assault Bike/Row 50’ Front Rack walking lunge (45, 35) Extra Credit Foam Roll/ Static Stretch

DOUBLE DECKER

“Double Decker” , 15min AMRAP 15 Power Snatch (75, 55) 30 double Unders 15 Wallballs (20, 14) 30 double Unders

SUGAR DADDY

  “Sugar Daddy” (Cap of 15:00) 21-15-9 Deadlifts (225, 155) 400m Run