WOD: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 50 double unders sub 150 singles 10 ghd back extensions hold 53/35# kB sub 30 Supermans 1 farmer carry to fence holding 2x 70/53# 10 pushups Rx+ 70/53 kB for ghd extensions AND 135/95# on a barbell for farmer carry, one barbell in each arm so u will have two barbells SWOD : Shoulder Press (5 rep max strict press... no dip or jerk) SWOD POST WOD - 15 min cap
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See AllGWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5
WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP
WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007