Complete 5 rounds for time of: 5 hang clean thrusters (155/95#) 10 toes to bar 15 deadlifts (155/95#) Rest 60 seconds after each round. WOD Notes: Once the workout starts, everyone will be tracking their…

"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes:  This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…

Overhead Squat 3-3-3-3-3 Then 50-40-30-20-10 reps NFT of: hollow rocks sit ups WOD Notes:  For anyone that doesn't want to do overhead squats, the sub will be a 6 rep max front squat.  Compare to…

Complete for time: 10 burpees 20 power snatches (115/75#) 30 burpees 40 power cleans (115/75#) 50 burpees WOD Notes: You are welcome to sub DB snatches (50/35#, 20 each hand) for the power snatches.

Every 4 minutes for 40 minutes complete a 400 meter RUN or 400 meter ROW. WOD Notes: Alternate rounds of running and rowing until you complete 5 of each. Event Notes: In case you missed…

Clean and Jerk 1-1-1-1-1 Then 3x10 consecutive power clean and push jerks (50% 1RM) WOD Notes: Compare to 171118.

AMRAP in 16 minutes of: Max muscle ups  100 DU after each break -OR- AMRAP in 16 minutes of: 20 pull ups 20 ring dips 100 DU WOD Notes: The Rx version of today's WOD…

With a partner complete 8 rounds for time of: 20 box jumps (24/20") 20/15 cal row 20 DB snatches (50/35#) WOD Notes:  Partners will alternate working as each movement is completed.

Max Distance Broad Jump Then Front Squat 8-8-8 WOD Notes:  Compare to 150318. Community Notes:  Congratulations to Heather and Alexa who both got married over the weekend!

WOD Notes: Blackout #5. Bring your weight belt. UPDATE: Today's WOD was 15-12-9-6-3 of sumo deadlifts (75% 1RM) & KB strict presses (53/35#)