Teams of 3

While one person runs 400m, another person holds plank and the other person does AMRAP of assigned movement. Once all members of the team go through the rotation team can move on to the next movement.

Movements:
Wall Balls
Kettle Bell Swings
Jump Squats
Mountain Climbers

FOR TIME

WOD: “Michael”

3 RFT

800m Run
50 Sit Ups
50 Back Extensions – mod supermans

WOD:

100 Burpees For Time

and every minute on the minute stop where you are with the burpees and complete 3 deadlifts.

Max time of 15 minutes for deadlifts – complete burpress with remaining time.

Deadlfit Weight – 60% of 1 Rep Max

Row 250m

CF Warm-UP (2 Rounds)

Group Mobility

Strength: Heavy Thrusters (work up to 30-40lbs over WOD weight)

WOD:

FRAN

21-15-9

Thrusters (95/65)
Pull-Ups

FOR TIME!

Run 400m

CF Warm-Up (2x)

Group Burgener/Stretch

Skill: Snatch Work for 15-20 mins work up to a heavy single

WOD:

3 RFT

30 Sit Ups
30 Power Snatches (75/45)

400m Run

CF Warm-Up (1x)

Group Mobility

Strength: Front Squat 5×1

WOD: “Nasty Girls”

3 RFT

50 Air Squats
7 Muscle Ups (MOD: 21 pull-ups & 21 dips)
10 Hang Power Cleans (135/95)

Teams of “3″

800m Run
100 Hang Squat Cleans (95/65)
2 Rope Climbs per person

400m Run
100 Push Press/Jerk
2 Rope Climbs per person

800m Run
200 KBS (53/35)
2 Rope Climbs per person

400m Run
300 Sit Ups (1 person working at a time)
2 Rope Climbs per person

** Do not put barbell or kettlebell down during movements. Must hand off to partner. 5 burpee penalty at end of WOD everytime barbell or KB is set down.

Row 250m

CF Warm-Up (2x)

Group Dynamic Warm-Up/Mobility

Strength: Deadlift 5×1 (work up to 80% 1 RM)

WOD:

4 RFT

5 Muscle Ups (mod is 15 dips)
10 Deadlifts (245/165)
15 Sit Ups
150m Run

Run 400m
CF Warm-Up
Group Stretch

Skill: L-Pull Up or Knee Tuck Pull-Up

WOD: 3 RFT

400m Run
30 OHS (75/55)
21 Pull-Ups

Run 800m

CF Warm-Up (2x)

Group Burgener Warm-Up

WOD:

Hang Power Clean 7×3

then,

Row 2,000m FOR TIME!

Awesome Mural Painted by Patrick & Sherri Randle! Thanks guys!!