Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
10 Rounds
2 Hang Squat & Split Jerks at the top of each minute
Regular WOD
15 minute AMRAP
a) Power Cleans (145#/100#) – 3
b) Split Jerks (145#/100#) – 6
c) Front Squats (145#/100#) – 9
WODKILLERS
15 minute AMRAP
a) Power Cleans (165#/110#) – 3
b) Split Jerks (165#/110#) – 6
c) Front Squats (165#/110#) – 9
If desired, post scores to comments!






3 rounds plus 2 front squats (reg. WOD)
RXd: 4 rounds + 1 S Jerk
6 rounds + A and B regular WOD
Heavy – (8)135 (2)155
(Rx) 4 rds + 1c (it was a good WOD)
Heavy: 95#(2), 105#(2), 115#(6)
4 Rounds + 4b WK
5 Rds (75#, push jerk (no split)
Good workout!!
6 rounds (Regular WOD)