WOD

For Time

• 5,000 Meter Row

*22 Minute Cut Off

*@25 Minutes on the clock… You have 5 minutes to find a 1RM Power Clean. 

A) 1-1-1-1-1—Bench Press

-then- 5 reps @85%

B) 10 Rounds:

• 10-Push Ups
• 30 Second Plank

“Fight Gone Bad”

3 Rounds: 1 Minute at each station

• Wall Balls (20/14)
• SDLHP (75/55)
• Box Jumps (20/20)
• Push Press (75/55)
• Row for Calories

9-7-5

• Bar Muscle Ups
• Hang Power Snatch (135/95)

12 Minute Ladder: (3-6-9-12-15-18-etc…)

• Dead lift (135/95)
• Front Squat (135/95)
• Shoulder to Overhead (135/95)

http://youtu.be/FFhndH1RdEk

Teams of 3

7 Minute AMRAP: 

• T2B

**3 Minute Rest

7 Minute AMRAP: Hang Power Clean

• (135/95)
• (165/115)
• Max Reps (185/135)

**3 Minute Rest

7 Minute AMRAP: 

• Strict Pull-Ups

Announcements:

1. Saturday class schedule will now change to 9am and 10am. 

For Time:

• 50-Pistols
• 25-Dips
• 40-Pistols
• 20-Dips
• 30-Pistols
• 15-Dips
• 20-Pistols
• 10-Dips
• 10-Pistols
• 5-Dips

Announcements:

1. Saturday class schedule will now change to 9am and 10am. 
2. This Thursday we are holding our weightlifting class with Ricky from 6:30-??? This means there will be no 6:30 or 7:30pm class Thursday. 

5-4-3-2-1—Dead lift

**Score=Total weight moved

Announcements:

1. Saturday class schedule will now change to 9am and 10am. 
2. This Thursday we are holding our weightlifting class with Ricky from 6:30-??? This means there will be no 6:30 or 7:30pm class Thursday.