Wod 25 Pull-up 50 Deadlift @ 135#/95# 50 Push-up 50 Box Jump @ 24″/20″ box 50 Floor Wiper @ 135#/95# (feet must touch the plate, left side then right side this is ONE REP) 50 KB Clean and Press @ 35#/26# (25 each arm – KB must touch floor between reps) 25 Pull-up
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike