Complete four 90 second rounds of: Sprint 50 meters AMRAP kettlebell swings (70/53#) Rest 3 minutes between rounds. WOD Notes:  We will be completing this workout outside.  Please leave the paved parking spots free today!…

Back squat 5-5-5-5-5 Then Sled drag 400m (20% of your SDC, see below) WOD Notes: This is what you get for joining a box owned by a physics teacher and an engineer. Each of you…

AMRAP in 11 minutes of: Run 100m 3 thrusters (95/65#) Run 100m 6 thrusters Run 100m 9 thrusters... WOD Notes:  Continue moving up the thruster ladder until the time is up. Score is the total…

Clean and Jerk 3-3-3-3-3 Then AMRAP in 5 minutes of: 10 wall balls 10 burpees WOD Notes:  Athletes will have approximately 20 minutes to establish a 3 rep max clean and jerk.  A full squat…

In teams of 4 complete: Row 5k Goblet squats (53/35#) Pushups Rest WOD Notes: This WOD is a 5k race on the rower.  While one person is rowing, two others are completing as many reps…

Banded box back squat 12x2 Then Dumbbell step ups 3 x 20 (24/20") WOD Notes: The banded back squat should be 50-60% of your 1RM back squat. For the DB step ups, you can do…

Complete 3 rounds for time of: 5 two-fer muscle ups 10 two-fer snatches (95/65#) 15 two-fer wallballs (20/14# to 10/9') WOD Notes:  To see demo videos of these movements as well as results from the…

 Complete 5 rounds for time of: 3 power cleans (90% 1RM) 10 pull ups 15 box jumps (24/20") WOD Notes: The power cleans should be heavy! If you don't have a recent 1RM, pick a…

Complete 40-30-20-10 reps for time of: Medball clean (20/14#) Medball floor to overhead (20/14#) WOD Notes:  The medball cleans must go through a full squat but the floor to overhead does not require a squat.

Bench Press 1-1-1-1-1-1-1 Then Complete for time: 150 ball tosses (20/14# to 10/9') WOD Notes:  A ball toss is the same as a wallball but without a squat.  A slight bend in the legs is…