In teams of 4 complete the following for time: 100 burpees 200m run 200 push press (75/55#) 200m run 300 sit ups 200m run 400 squats  200m run WOD Notes: Two people work at a…

"Prime Evil" For time, complete: 17 power snatch, 3 thrusters (95/65#) 13 power snatch, 5 thrusters 11 power snatch, 7 thrusters 7 power snatch, 11 thrusters 5 power snatch, 13 thrusters 3 power snatch, 17…

Find your 1 rep max Turkish Get Up Then 12x2 Banded Back Box Squats WOD Notes: Never heard of a Turkish get up before? Come on in and find out what they're all about. (Hint:…

For time 21-15-9 each of: Deadlift (275#/185) Box Jump (24"/20) Pullups

5 x 400 m sprint WOD Notes: Run fast. 

Power Clean 1-1-1-1-1-1-1 AMRAP in 8 minutes of: 1 Power Clean, 1 Burpee 2 Power Cleans, 2 Burpees 3 Power Cleans, 3 Burpees 4 Power Cleans, etc Continue until time is up.  Power Cleans are at…

For time complete: 30 burpees 30 hang power clean (95/65#) 30 box jumps 30 overhead walking lunge (45/25#) 30 double unders 30 kettlebell swing (53/35#) 30 push ups 30 wall balls (20/14#) 30 toes through…

Push Press 5-3-3-2-1-1 Then For time complete 10-9-8-7-6-5-4-3-2-1 of: Push press (50% of your 1RM) Sit-ups WOD Notes:  We will be finding a 1 rep max for your push press today.  Early sets (5's and…

5 Rounds for Max Reps of Body Weight Back Squat Double Unders WOD Notes:  Upon finishing your last back squat, you must immediately grab your rope and go into double unders until failure.  The score…

"Helen" 3 rounds for time of: 400m run 21 kettlebell swings (53/35#) 12 pull-ups