Work Out of the Day

Strength/Skill: 5×3 Snatch

Challenge: 800m Sprint

WOD: 21-15-9
Deadlift
Dips
Double Unders

Stretch/Foam Roll

Strength: 3×3 Front Squat

Challenge: Static Hang for time
Challenge 2: 200m Sprint

WOD: AMRAP 12 mins.
10 V-ups
8 Box Jumps
6 Burpees

Stretch/Foam Roll

Strength: 3×3 Press

Challenge: L-Hold for time

WOD: 4 Rounds
400m Run
15 Knees to Elbows
15 Push Jerks

Stretch/Foam Roll

WOD: Karen
150 Wall Ball for time

Challenge: Tabata Situps

Stretch/Foam Roll

Strength: 3×3 Deadlift

Challenge: 500m Row

WOD: AMRAP 20 mins.
5 Pullups
10 Seated Presses
15 KB Swing

Strength/Foam Roll

Strength: 5×3 Press

3 Rounds
50 Double Unders
40 Situps
30 Squats
20 KB Swing
10 Burpees

Stretch/Foam Roll

Strength: 5×3 Back Squat

WOD: On the minute for 10 mins.
7 Deadlifts (40% of 1RM)
Max Box Jumps
Score is total number of Box Jumps

Challenge: Plank Hold for time

Stretch/Foam Roll

Skill: Turkish Getup

WOD: Fran
21-15-9
Thrusters
Pullups

Challenge: Broad Jump for distance

Stretch/Foam Roll

Strength: 5×3 Deadlift

WOD: AMRAP 10 mins.
10 Hang Power Cleans
10 Pushups (hands off)

Challenge: Tabata Double Unders

Stretch/Foam Roll

Strength: 5×5 Front Squat

WOD: JT
21-15-9
HSPU
Dips
Pushups

Challenge: 400m Sprint

Stretch/Foam Roll