Partner WOD A: 21 Thrusters (65#/95#) B: 21 Deadlifts (155#/225#) A: 15 Pull ups B: 15 HSPU A: 15 Thrusters B: 15 Deadlifts A: 12 Pull ups B: 12 HSPU, A: 9 Thrusters B: 9 Deadlifts A: 9 Pull ups B: 9 HSPU Work through entire WOD as A or B, then...

Pre WOD Deadlifts 3 x 3 WOD 10,9,8,7,6,5,4,3,2,1 Deadlifts 225/155 Pushups ( games ) Box jumps 24/20 Post WOD Josh’s surprise

Pre WOD Back Squats 3 x 3 WOD 4 rounds for total time of: 400 meter row 21 jumping squats 45M/35F 12 T2B Rest 2 min Post WOD Mobility: couch stretch/Paleo chair

PreWOD Front squat 4 x 5 WOD Partner WOD 21-15-9 Thrusters 95M/65F KB swings 53F/35M Each partner works on one exercise and rests when the other rests. Both parties must complete there assigned movement before rotating with there partner. Post...

PreWOD Work on snatch balance for 20 min WOD 40-30-20-10 OHS 45/35 Heel to heel sit ups Man, I better start doing Burpees right now! The Carrot Cake Sundae Serendipity 3 , Las Vegas , NV

PreWOD Clean and jerk 4 x 5 WOD EMOM for 10 minutes do: 5 hang cleans 135/95 15 DUs** ** every time you fail to complete the DU’s ,tack on a 5 burpee penalty to be completed at the end of the 10 min period. PostWOD Tabatas Wolf Creek ...