Ladies WOD

21-15-9:

KB Swings
Walking Lunges
Gut Busters
200 m Run

Hardcore

3 Rounds:

1 minute work/30 second rest:
KB Swings
Burpees
Box Jumps
Push Press
Mt. Climbers

Post total number of reps

Johnny Rocket

400M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
800M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
400M Run
Post time to comments!

Turkish WOD

Run 400

5 rounds:
10 turkish get ups (5 each arm)
10 pull-ups
10 thrusters (65/95)

Run 400

Post time to comments!

Countdown

10-9-8-7------1

Hang Clean and Jerk
200m Run

Post time and weight to comments