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Team WOD

AMRAP 20 mins: Lateral Burpee (Over Barbell)s, Overhead Squats, Kettlebell Swings and 100 m

Complete as many rounds as possible in 20 mins of: 10 Lateral Burpee (Over Barbell)s 15 Overhead Squats, 115/75 lbs 20 Kettlebell Swings, 53/35 lbs Run, 100 m

* Each partner must do at least 1 rep of each movement but you can break up the reps each exercise. Only one partner working at a time. Complete an entire movement before moving onto the next. One person at a time on the run.

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Overhead Squat (Clean Grip) 3-3-3-3

Overhead Squat (Clean Grip) 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Close Grip Snatch 2-2-2-1-1-1

Close Grip Snatch 2-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

After Close Grip OHS

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FT: 1000 m, Push-ups and Snatches

For time: Run, 1000 m 100 Push-ups 10 Snatches, 135/95 lbs

Full snatch, choose 1 or 2 rd version

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2 RFT: 500 m, Push-ups and Snatches

2 rounds for time of: Run, 500 m 50 Push-ups 5 Snatches, 135/95 lbs

Full snatch, choose 1 or 2 rd version

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SRCF Intro WOD #6: Runs, Box Jumps, Hang Power Cleans, KB Swings, Front Squats, Push Jerks

For Time: 200 m Run 20 Box Jump (20 In.) 20 Hang Power Cleans (45#/35#) 20 Kettlebell Swings (35#/26#) 20 Front Squats (45#/35#) 20 Kettlebell Swings (35#/26#) 20 Push Jerks (45#/35#) 20 Box Jump (20 In.) 200 m Run Post total time.

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