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WOD 11. 4 . 19 5 min AMRAP 500m row 30 wallballs max reps: bar muscle ups or pull ups Rest 1 : 1 Repeat for 3 sets score total reps for each round

WOD 10 . 29 . 19 AMRAP 5 10 power cleans 95 / 65 10 pull ups rest 3 minutes AMRAP 5 7 power cleans 135 / 85 7 ctb pull ups rest 3 minutes amrap 5 4 power cleans 165 / 115 4 bar muscle ups Scale as necessary , so you can get

WOD 10 . 28 . 19 Buy in 800m Run or 1000m Row 3 rounds 50 situps 30 OHS 75 / 55 15 burpee box jumps 30 / 24 Cash out 800 m run or 1000m row ( start with row or run , but do the other for the cash out )

WOD 10 – 21 – 19 5 Rounds 6 Deadlifts 245 / 175 12 Ctb pull ups 24 Wall Balls

10 . 18 . 19

WOD 10 . 17 . 19 Rotate each with a partner or rest 1:1 HoV Lane 4 sets of 250m row each 4 sets of 250m run each 4 sets of 25 double unders each 2 sets of 500m row EACH 2 sets of 400m run each 2 sets of 50 double unders each

WOD 10 . 16 .19 Run 400m 10 Rounds 5 wall balls 3 pull ups 1 power clean 185 / 125 Run 400m 5 Rounds 5 wall balls 3 pull ups 1 power clean 185 / 125

WOD 10 . 15 . 19 4 min EMOM x 4 reps front squat Rest 1 min 4 min EMOM x 3 reps rest 1 min 4 min EMOM x 2 reps rest 1 min 4 min EMOM x 1 rep No Rack , add weight each round B. 12 min ABS 3 rounds 1

WOD 10 . 14 . 19 10 Rounds 10 Push Press 115 / 75 10 KBS 53 / 35 10 Box jumps 24 / 20 20 min cap

Let the GAMES begin!