50, 40, 30, 20, 10 Rep Rounds KB Swings 53/35 Sit Ups

For Total Time: 5 Rounds of: 10 Burpees 10 Pull Ups & 1 K Row

Tabata Double Unders Box Jumps 24/18 This will be an alternating Tabata.  You will do :20 of Double Unders, :10 Rest then :20 of Box Jumps, :10 Rest then back to :20 of Double Unders for a total of 16 Rounds.

For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Clean and Jerk 115/75 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball 20/14  

Endurance WOD’s: #1. 10 x 100m, rest 0:45, hold splits within 2-3 seconds #2. 5 x 800m, rest 2:00, hold splits within 3-5 seconds #3. 5k @ 90% of 5k TT Strength WOD’s: Week 6 of 8. Almost there.

400 m Run 15 Inch Worms 1:00 Hip Flexor Wall Stretch 50 Mountain Climbers 30 Single arm Landmine Throws 45/35 2:00 Plank 10 KB Windmills 20 KB Swings

Since this is the weekend that Chuck would be competing I think it would be fitting for anyone who has a Chuck Shirt to wear it today to let him know that we are wishing him well and still behind him. 1 Round for Time: 400 m Farmers Walk 53/35 40 KB Swings 53/35 400 [...]

1 Round for Time: 800 m Run 30 Back Squats @BW 800 m Run 30 Hand Release Push Ups

4 Rounds for Time: 250m Row 25 Slam Balls 20/15 15 Burpees

AMRAP 12:00 3 Ring Dips 6 Snatch 75/55 9 Box Jumps