September 2023

9 – 15 – 23 For time 10 rounds 3 power clean 155 / 105 6 toes to bar 9 wall balls

9 – 14 – 23 A. Bench 5 – 5 3 – 3 -3 1 – 1 – 1- 1 B. Relay Race AMRAP 13 100m farmer carry 50/ 35 2 x DB or KB 100m medball run 20 # 100m Run

9 – 13 – 23 10 rounds each , rotating full rounds 200m row 4 devils press 50 / 35

9 – 12 – 23 5 rounds 400m run 135 / 95 back squat 15 reps

9 – 11 – 23 Team Jack AMRAP 20 10 push press 115 / 75 10 KBS 53 / 35 10 box jumps 24 / 20 Partners rotate full rounds

9 / 8 / 23 AMRAP 14 3 bear complex 135 / 95 10 burpees to target

9 / 7 / 23 5 rounds 250m run 20 Box jumps 24 / 20 20 KBS 53 / 35

9 / 6 / 23 A. overhead squat 10 – 10 B. front squat 5 – 5 – 5 C. Back Squat 3 – 3 – 3- 3 D. Partner cash out – 10 min amrap 20 cals 30 wall balls

9 / 5 / 23 AMRAP 20 2 rope climb 20 weighted situps 40 double unders

9/4 / 2023 830 class only. Partner WOD 5 Rounds 400m run together 40 Db snatch 50 Push Ups 60 Air Squats