Fitness WOD 8:00 AMRAP 8 Bird Feeders (2:1) @ 25/15 8 Lateral Lunge (2:1) @ BW 8 V-ups or T2B 8 Box Dips – then – 1:00 Rest 3:00 Row 1:00 Rest – then – 5:00 AMRAP 8 Bird Feeders (2:1) @ 25/15 8 Lateral Lunge (2:1) @ BW 8 V-ups or T2B 8 Box
Fitness WOD 4 RFT (25:00 Cap) 30 Wall Balls 30 Slam Ball 30 BB Press @ 45/35 30 KB High Pull @ 53/35 30 Russian Twist (1:1) @ 10/15 plate
Fitness WOD 22:00 AMRAP 300 Meter Run 5x Renegade Rows with Push-up 10x Toes-2-Bar or K-2-Elbow 15x Box Jumps or Step Ups 20x DB Stepping Lunge (1:1)
Open 16.5 21-18-15-12-9-6-3 reps for time of: *Thursters (M:95#, W:65#) *Bar-Facing Burpees
It’s Memory! Card Game   20:00 AMRAP 10’s – 20 Slam Balls @ 22/11 Jack – 20 DB Thrusters @25/20 Queen – 20 Partner Leg Throws King – 20 Burpees Ace – 200m Run   Once all four of any card is found in same turn that movement is taken out of the WOD. After
For Time (20:00 Cap) 50 Squat Jumps 50 DB Lateral Fly @ 15/8 50 Mtn Climbers (2:1) 50 Sit-ups 50 DU’s 50 KB Swings @ 55/35 Break up reps any way you wish. Do movements in any order you wish. Just do all 300 reps!
For Time 21-15-9 Box Jump-overs @ 20/24 BB Press @ 95/65 Toes-2-Bar
WOD 4 separate 5 Min Rounds 1 full min break between rounds Score total reps (50 reps possible per round) 10 Front Rack Lunge 95/55 2:1 10 KB high pull to walk out 10 Candle Stix 10 BarBell Rows 95/55 10 No Push Up Burpees
Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: •55 deadlifts •55 wall-ball shots •55-calorie row •55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target. Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target.
20:00 AMRAP 20 Pull Ups 20 SDHP 55/35 20 Dips 20 Toes 2 Bar 20 Renegade Row 20/12 20 HR Push Ups
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