WOD

9 / 11 / 24 AMRAP 20 Run 250m 5 clean and jerks 155 / 105 50 double unders 5 clean and jerks 155 / 105

9 / 10 / 24 A. Bulgarian Split Squat 5 sets of 6 lunges each leg B. Teams of 2 – amrap 15 Share 50 cals share 50 OHS 75 / 55

9 / 9 / 24 10 rounds 10 V – ups 10 american KBS 53 / 35 10 Cal Bike or ski

9 / 6 / 24 5 rounds 15 cal machine 12 deadlifts 9 hang cleans 6 push jerks 155 / 105

9 / 5 / 24 4 rounds 400m run 25 push ups 3 rope climbs

9 / 4 / 24 A. 5 sets Front rack lunge R Front rack lunge L Pause front squat – 3 seconds in bottom 2 front squats B. 7 min amrap 7 front squats 115 / 75 7 ctb pull ups

9/3/24 10 rounds rest 1 : 1 200m row 4 devils press 50 / 35

830 class only Teams of 2 – for time Buy In : 1000m run 200 wall balls 100 toes to bar partition reps anyway with partner – one person working at a time every 2 min run 100m with the ball together Cash out 1000m run

8 / 30 / 24 every 5 minutes for 5 rounds 400m run 16 KBS 53 / 35 12 burpees score fastest and slowest round

8 / 29 / 24 EMOM 5 min – 4 clean and jerks rest 1 min EMOM 5 min – 3 clean and jerks rest 1 min EMOM 5 min – 2 clean and jerks rest 1 min EMOM 5 min – 1 clean and jerk B. 12 min abs – 3 rounds 1 min