WOD

Warm Up: 400 M Run

TEAM WOD: 100 Double Unders 100 Push Ups

Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar

WARM UP: 3 Rounds 30 Air Squats 20 Sit Ups 5 Push Ups 

WARM UP: 3 Rounds of: 10 Push Ups (Hand Release) 20 Mountain Climbers 30 Sit Ups

Warm Up: 1 Mile run WOD: 50 Thrusters  #95/#75

1/2 Mile Run 50 One armed KB Clean and Press (each arm) 50 Walking Lunge Steps 50 Burpees 1/2 Mile Run

Workout 13.3 12 minute AMRAP of: 150 Wall balls (20# M 10 ft target; 14# W 9 ft target) 90 Double-unders 30 Muscle-ups

WARM UP: 3 Rounds of : 25 Double Unders 25 Push Ups