Complete for time: 25 burpees 21-15-9 of front squat (125/85#) and pull ups 25 burpees WOD Notes: The workout is a 21-15-9 sandwiched by a 25 burpee buy-in / cash-out. The front squat weight should…

Banded box back squat 12x2 Then Sprint work:  4 x 100m dash WOD Notes: For the sprints, start at the 400m turn-around and sprint as fast as you can to the 200m turn-around. Walk back…

[youtube http://www.youtube.com/watch?v=924uWscTEd0] AMRAP in 16 minutes of: 15 hang power clean (95/65#, NTE 55% 1RM clean) 30 double unders WOD Notes: Athletes- use a hook grip! Coaches - feel free to assign a burpee penalty.…

With a partner, complete 12 rounds (6 each) of: 12 box jumps (24/20") 9 thrusters (95/65#) 6 push ups WOD Notes: This will be an interval style workout in which one partner will complete a full…

Split Jerk 1-1-1-1-1-1-1 WOD Notes:  Compare to 120326. Remaining time can be spent working on accessory work of your choice  (pushups, ring dips, ab work etc.) Check out the list hanging by the plastic bins…

Deadlift 3-3-3-3-3 Then 50 toes to bar (not for time) And 5 rope climbs (10 advanced) WOD Notes:  Deadlifts should be "touch and go".  Dropping the bar OR resetting your grip at the bottom counts…

Complete 4 rounds for time of: 20 unbroken kettlebell swings 20 wallballs (20/14#) 100m farmer's carry (25/15# plate each hand) WOD Notes: KB weight can be anywhere from 18# to 70#; choose the heaviest KB…

Complete for time: 400m run 100 double unders 400m run 75 box jumps (24/20") 400m run 50 pullups 400m run 25 overhead squats (65/45#,  NTE 50% 1RM) WOD Notes: Shout out to Cate Kelly of…

Back squat 1-1-1-1-1-1-1 Then  Tabata KB goblet squat (53/35#) and tabata situps WOD Notes:  A tabata consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest.  You'll complete a full tabata…

6-5-4-3-2-1 for time of: Bear complex (115/75#) Muscle ups WOD Notes:  The substitute for a muscle-up will be a single jumping muscle-up OR 1 burpee and one muscle up transition. The bear complex is a…