18 min amrap
2 curtis p's12 box jumps22 ab mats
21-18-15-12-9
burpeespush press (95/75)
1 burpee
100 meter run
2 burpees
3 burpees
so on and so on til 10 burpees are reached.
4 rounds
1 minute kb swings
1 minute abmat situps
1 minute rest.
must make 30 reps per minute... each time you don't make 30 reps... tack on a 400 meter run at the end of the WOD.
teams of 2
31 minute amrap
8 thrusters (115/95)
6 pull ups
11 box jumps
400 meter run
one runs while other works on the amrap and switches for total rounds completed.
30 push ups (hand release)
30 oh lunges (60 total)
30 knees to elbows
30 clean & jerk (135/95)
30 double unders
front squat
3x3x3x3x3
2 rounds
tabata planks
tabata box jumps
HAPPY LABOR DAY!!!
5 min max push press (95/65)
4 min max abmat situps
3 min max floor bench (95/65)
2 min max jump lunges
1 min max burpees
5 min max row for calories
10 burpees
200 meter run
20 pull ups
30 GHD sit ups
40 box jumps
50 wallballs
21-15-9
OH SQUATS (115/75)
400 METER RUN