Warm Up- 500 m Row or 400m Run
THEN right into
WOD A-
9 Minute running clock (2 Rounds 1 minute rest after round)
Burpees
Goblet Squats 53/35
Kettlebell Swings American
Box Overs 24/20
WOD B-
7 minute running Clock
30 Should to Overhead (115-75) (75-45)
*10 Air Squat Penalty if the bar is dropped
AMRAP with the remaining time of:
3 Toes-to-Bar / Knees-to-Chest
3 Deadlifts, 205/145 – 165/115
6 Toes-to-Bar / Knees-to-Chest
6 Deadlifts, 205/145 – 165/115
9 Toes-to-Bar / Knees-to-Chest
9 Deadlifts, 205/145 – 165/115
*Athletes add 3 reps to each exercise for rounds completed with any remaining time (12, 15, 18 etc)
As soon as time Is out.....
Rest 3 Minutes....
THEN- 7 minutes max Clean. Any style.
