WOD

4 RDS:

15 Hang Clean 95/135LB
15 RING DIPS
15 ONE LEG SQUATS (EACH LEG)

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Heavy Thursday

3 ROUNDS:

15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20

20 MIN CAP!!!!!!

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The Nightmare or Nancy

5 Rounds of Nancy:
5 OHS
Run 400


The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU

CUT OFF TIME IS 30 MINUTES!

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WOD

5 rounds:

10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)

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Squat Ups

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

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