WOD

9 / 22 / 23 5 rounds 100m run 7 push jerks 135 / 95 straight into 5 rounds 7 box jumps 30 / 24 7 toes to bar

9 / 21 / 23 A. Deadlift 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. Partner WOD For time : partition reps however you want. 100 calories 100 burpees 12 min cap

9 / 20 / 23 AMRAP 15 6 strict pull up 9 front squat 115 / 75 12 cal machine

9 / 19 / 23 a. press 2 – 2 – 2 – 2 -2 b. push press 3 – 3 – 3 – 3- 3 c. amrap 11 – partner wod 30 double unders at the same time 30 db shoulder to overhead share the reps , one person working at a time.

9 / 18 / 23 5 rounds 250m run 20 wall ball 20 / 14 20 db snatch 50 / 35

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