Happy Birthday Jan! Take 15 minutes to warm up for and set up for today’s wod Main site chipper For time: 60 single-leg squats, alternating 50 wall-ball shots, 20/14 40 box jumps, 24/20 30 deadlifts, 185/125E, 155/105rx 20 power cleans...

5 overhead pause squatsMore important to improve body position than to go super heavy  WOD 15 min Running clock 0-3  Run 400 m In time remaining time as many ohs as possible 3-4 rest 4-7  Run 400m In remaining time as many pull-ups...

Deadlift5-5-5-5 WOD 21-15-9 Deadlift 185/125rx. 225/155E Hand release push-ups Box jumps 24/20

WednesdayTake 20 min: Snatch build to today’s heaviest WOD Use 70% of today’s heavy snatch 15-12-9 Power snatch OHS

7×4 back squats – use same weight for all sets 3 rounds  Run 400m 25 wallball shots  Rest 2 min

Strict Pull-ups 30 reps *scale with bands, or strict ring rows **scale up with strict chest to bar WOD WORKOUT 15.3  Complete as many rounds and repetitions as possible in 14 minutes of:  7 muscle-ups
50 wall-ball shots 100...