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
3 Snatch Pulls every minute
Regular WOD
12 minute AMRAP
a) Double-Unders – 20*
b) Snatch Pulls (95#/65#) – 5
c) Thrusters (95#/65#) – 5
*Lateral Jumps if modifying
WODKILLERS
12 minute AMRAP
a) Double-Unders – 20*
b) Snatch Pulls (115#/75#) – 5
c) Thrusters (115#/75#) – 5
*Reset for errors
If desired, post scores to comments!






Reg. WOD: 6 rounds plus 2 pulls
Heavy: 85(2), 95(8)
WOD Rx: 7 rds
Heavy: 65(2), 95(8)
WODKILLERS: 6 rounds
Heavy: 95#(5), 115#(2), 135#(2), 155#(1)
Rx’d: 6rds + 2a
Heavy 65#(3)75#(3)85(2)95#(2)
Wod Rx:5 Rds
(Rx/115#) 4 rds + 3b