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
15 Rounds
2 Clean Pulls + 2 Hang Squat Cleans (below knees) every minute
Regular WOD
12 minute AMRAP
a) Burpees – 10
b) Push Press (95#/65#) – 10
WODKILLERS
12 minute AMRAP
a) Burpees – 10
b) Push Press (115#/75#) – 10
If desired, post scores to comments!






Heavy: 95(5), 115(5), 125(2), 130(2), 135(f 2nd clean)
WODKILLERS: 7 rounds + 7 burpees
5 Rds + 5push press (prego burpees–which aren’t just a walk in the park)
Heavy – (4)135, (5)155, (3)185, (3)195 failed 1 on all 195# attempts
8 rounds (Regular WOD)
HVY – (5)95 (5)115 (3)135
(WK) 5 rds + 7 burpees