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 Power Cleans + 1 Split Jerk every minute
Regular WOD
15 minute AMRAP
a) Handstand Push-ups – 4
b) Pull-ups – 8
c) Deadlifts (145#/100#) – 12
WODKILLERS
15 minute AMRAP
a) Handstand Push-ups (25#/10#) – 4
b) Chest-to-Bars – 8
c) Deadlifts (165#/110#) – 12
If desired, post scores to comments!






Reg. WOD: 7 rounds plus 1 HSPU
Heavy: 135, 140, 145, 145, 150×6
correction: 155×6
7rds+4(A) Rxd used blue (smallest) band on A
Hvy – (2)95 (6)145 (2)165
(WK) 7 rds + 2c