WOD

Review Toe To Bar

2 Minute window
Complete (AFAP)
20/15 Cal AB
10 Burpees
with remainder of time
Max rep toes to bar
Rest 2 minutes

2 Minute window
Complete (AFAP)
20/15 Cal AB
10 Burpees
with remainder of time
Max rep toes to bar
Rest 2 minutes

3 Minute window
Complete (AFAP)
with remainder of time
20/15 Cal AB
10 Burpees
Max rep toes to bar

3 Minute window
Complete (AFAP)
with remainder of time
20/15 Cal AB
10 Burpees
Max rep toes to bar

Record TTB reps
L1/ L2 Hanging Knee Raise
L3 Toes to Bar * (RX) Indicate if ROM is met/ Enforce the standard!

A: Back Squat
5x 7
Every 2:30. Complete at 73-75%

B: For Time:
400 Meter Run
400 Meter Lunge
400 Meter Run

L1: Bodyweight
L2 & 3: Weighted vest or carry med ball (M#20/W#14)

(Sub 20 minute workout/ target 10-14 min)

“Bradshaw”

10 Rounds for Time: 

3 Handstand Push-Ups

6 Deadlifts 225/155

12 Pull-ups

24 Double Unders

A: Hang Snatch

3, 3, 3, 3, 3

Snatch is above the knee

Sets are building every 2:30

Record best set of 3

 

B: OTM x 10 Minutes

5 Overhead Squats

  

C: Cash Out!

With a partner complete AFAP

800 Meter SandBag Front Carry

For Time:

Partner WOD

Teams of 2-3 complete for Time: 

100 Cal Row

+

10 Rounds

5 Bar Facing Burpees

5 Power Cleans 

+

100 Cal Bike

+

10 Rounds

5 Bar Facing Burpees

5 Power Cleans 

 

Weights (scale as needed)

Level 3: 185/125

Level 2: 135/95

Level 1: 95/65