"The Nightmare on Wheatland Street" Teams of 4 complete for time: 4 x 200m relay run 200 ground to overhead (75/55#) 200 box jumps (24/20") 200 kb swings (53/35#) 200 wallballs (20/14# to 10/9') 200…

Max consecutive pullups Then Sumo-deadlift 5x1 (training max) WOD Notes:  A training max means we want you to find the heaviest load you can lift without sacrificing any technique.  The lift should be fast, good…

Back Squat 2-2-2-2-2-2 Then Max weight box jump (24/20") WOD Notes:  For the back squat you'll be establishing a 2 rep max. For the weighted box jumps, we are looking for heaviest dumbbells or kettlebells…

Complete 4 rounds for time of: 400m run 25 situps 25 banded good mornings

AMRAP in 20 minutes of: 5 handstand pushups 10 pistols 20 double unders

Find your 1 rep max: Clean Power clean WOD Notes:  Today you will establish a 1 rep max on both a clean and power clean.  You may choose which one to focus on longer but…

Interval Day Complete for time: 500m row 25 kb swings (53/35#) 10 toes to bar Rest approximately 3 minutes then repeat for a total of 3 rounds.

5 rounds for time of: 3 shoulder to overhead (205/135#, NTE 80% 1RM) 15 box jumps (24/20") WOD Notes:  The box jumps will be "games standard" meaning you must show complete control standing on top…

Banded box front squat 12x2 Then (not for time) Banded hip extension 4x10 Russian kettlebell swing 4x10 (go heavy!)

Complete for time: 15 thrusters (115/75#) 1 rope climb 12 thrusters 2 rope climbs 9 thrusters 3 rope climbs 6 thrusters 4 rope climbs 3 thrusters 5 rope climbs WOD Notes: Remember your pants or…