Run WOD: 2×14 minutes at 5K pace – rest 3 minutes between rounds. Post to comments.

Warm-up: 2 rds of; 50 singe jump ropes 25 air squats 50 single jump ropes Rest 3 minutes then, WOD: “Dirty 30″ Mountain climbers Ring pulls Hollow rock Squats (45lbs) Jumping pull-ups Box jumps (24” height – full hip extension) Double unders Deadlifts (95 lbs) Ball slams Candle stick roll Post time to comments.

Swim WOD; Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries Run WOD; Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries Stretch!

Warm-up: AMRAP in 6 minutes; 5 hollow rock Candle stick roll Straight jump (starting from squat position) Rest 3 minutes then, WOD: Front squat (75 lbs) 10, 9, 8, 7…1 reps Broad jump 1, 2, 3, 4…10 reps (minimum 4ft distance on ea. jump – rest is walk back to front squat station) Post time […]

Complete as many rounds and reps as possible in 5 minutes of: Squat clean 110lb Jerk 110lb Then For Reps: 4:00 of Rowing for calories 3:00 of Burpee Box Jumps 2:00 of Pull ups 1:00 of Heavy KB Swing Post total reps to comments.