7 RFT: (35-minute cap)
7 Plank Pushoffs
7 Kettlebell Jumps
7 Burpee Jumpbacks
7 Dumbbell Punches (L+R=1)
7 Switch Lunges (L+R=1)
7 Deep Squats with Knee Up (L+R=1)
7 Power-Over Push-Ups (7 L, 7 R)
Post time or work completed and thoughts to comments.
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Post reps completed to comments
Post your WOD to comments
AMRAP in 12 min:
4 Kettlebell Snatch (one arm – L)s, 1.5 pood
4 Kettlebell Snatch (one arm – R)s, 1.5 pood
4 L Sit Pull Ups
4 Box Jumps, 36 in
Bear Crawl, 60 ft
Record rounds completed to comments.
3 RFT:
12 thrusters, 95lb
21 kettlebell swings
400m run
For time:
150 reps (in any combination) of burpees, reverse burpees, pull-ups, GHD sit-ups or kettlebell swings
Every minute on the minute, do:
2 snatches
Post time, weight and exercises to comments.
