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WOD 8 . 7 . 20 For time Run 800m 60 situps 40 Push press single arm DB 60 step ups DB 40 push press single arm DB 60 situps Run 800m

WOD 8 . 6 . 20 20 min AMRAP 10 box jumps 30 / 24 10 Kettle Bell swings 70 / 53 10 cal machine Rest 1 : 1 with a friend

WOD 8 . 5 . 20 A. 5 x 3 Snatch touch n go , building B. Double Tap 10 – 8 – 6 – 4 – 2 Snatch 135 / 85 20 – 16 – 12 – 8 – 4 Toes to bar

WOD 8 . 4 . 20 A. 15 min EMOM 5 thrusters Every 3 min add load to your thruster Share barbell with a friend B. Cash out ” Inverted Annie “ 50 – 40 – 30 – 20 – 10 situps 25′ handstand walk

WOD 8 . 3 . 20 24 min AMRAP Run 100m 1 Round Cindy Run 250m 2 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 800m AMRAP Cindy Cindy : 5 pull ups , 10 push up , 15 squats

WOD 7 . 31 . 20 5 x 2 min Rounds 12 deadlifts 9 hang power cleans 6 front squats Max double unders Rest 1 minute. Use 155 and 105 barbell respectively.

7 . 30 . 20 400m run 18 press 115 / 75 400m run 15 press 115 / 75 400m run 12 press 115 / 75 every time the bar touches the ground , run a 250m penalty lap. If you need to break up a set more than once the second penalty lap is

7 . 29 . 20 Mobility tomorrow – 930 am “Hot cakes” 20 min AMRAP 21 OHS 45 / 35 15 calorie machine ( pick from ski , rower , bike ) 9 toes to bar

WOD 7 . 28 . 20 A. Front Squat emom 4 min x 4 reps Front Squat emom 4 min x 3 reps Front Squat emom 4 min x 2 reps Front Squat emom 4 min x 1 rep Add load each round. No Rack. Squat clean ok for first rep. B. Cash out 2500m

WOD 7 . 27 . 20 For time 6 Rounds Run 250m 9 burpees to target 2 rope climbs 20 min CAP