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Team WOD For Time: 1600m Run1200m ROW100 Double Unders75 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 50 Partner WallBall Sit-ups 20/14 MRX 14/10 40 Bar Facing Burpees 30 Ground to Overhead 115/75 RX+ 145/100 MRX 95/65 20 Chest to Bar RX+ 20 Bar Muscle-Ups MRX 20 Pull-ups 10 Front Squats *2 per Team, Both can […]

Hang Snatch (Power or Squat) E2MOM 5 – 1 – 4 – 1 – 3 – 1 – 2 – 1 11min AMRAP: 50 Doubles or 200m Run (can change up) 1 Rope Climb 15′ RX+ Legless MRX 10′ 11 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/5511 WallBall Sit-Ups 20/14lbs RX+ GHD WB MRX 14/10lbs Handstand

Deadlifts and Sumo Deadlifts E2:30MOM 5 Deadlifts – 5 Sumo Deadlifts – 4 Deadlifts – 4 Sumo Deadlifts – 1/2 Deadlifts – 1/2 Sumo Deadlifts “3 x 3 x 3” by DB 3min AMRAP: 3 Burpee Box Jumps 24/20″ RX+30/24 6 Toes to Bar MRX 20/18″ 3 Sumo Deadlifts 275/185 RX+315/215 MRX 225/155 Rest 3min

Power Cleans to Front Squats & Squat Cleans to Hang Squat Cleans E2MOM 3 Power Clean to 3 Front Squat2 Squat Clean to 2 Hang Squat Clean 2 Power Clean to 2 Front Squat1 Squat Clean to 1 Hang Squat Clean 1 Power Clean – 1 Squat Clean – 1 Hang Squat Clean For Time:21

Max Unbroken WallBalls = 20/14lbs to 10/9′ MRX 20/10 to 9′ In Groups of 2; 1 person shoots one counts, switch! For Time:600m Run, Row or 1.5km Assault Bike21 Pull-Ups RX+ Chest to Bar Pull-Ups100 Double Unders21 Thrusters 95/65 RX+ 115/75 MRX 75/55 400m Run, Row or 1km Assault Bike15 Thrusters75 Double Unders15 Pull-Ups RX+ Chest to Bar Pull-Ups200m

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265 MRX 315/215 10 Toes to Bar15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast- based SEAL Team and served in the

Push Press E3MOM 5 – 5 – 4 – 4 – 1 3 Rounds For Time:25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20 MRX 20/18″ 15 Calorie Row or Assault Bike2 Rope Climb 15′ MRX 2 to 10′ or 1 to 15′ 15 Kettlebell Swings 10 Burpee Box Jumps Rest 2min

“A CrossFitter’s Climb” by DB 3min AMRAP: 7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 7 Toes to Bar Rest 2min / Add Weight 3min AMRAP: 7 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75 14 Air Squats Rest 2min / Add Weight 3min AMRAP: 7 Hang Power Clean 155/105 RX+185/125 MRX115/75 7 Barbell Push-Ups Rest

Back Squat E3MOM 6 – 5 – 5 -1/2 – Max Reps 8min AMRAP: 45 Thrusters 95/65 MRX 75/55 45 Toes to Bar45 Cleans45 Chest to Bar MRX Pull-Ups OR 8min AMRAP: 15 Thrusters 95/65 MRX 75/55 15 Toes to Bar15 Cleans15 Chest to Bar MRX Pull-Ups Squat & Core Development 14 Cossack Squats Alternating

“Runner’s Mile vs Lifter’s Mile” by DB For Time: 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 3 min 400m Run 20 Deadlifts Rest 1 min 200m Run 20 Hang Cleans Rest 1 min 400m