Tempo back squats 3-3-3-3-3 3 seconds down, 3 seconds pause, 3 seconds up WOD Competitor/Fitness EMOM – 12 minutes Min 1 – 20 ball slams 20/10 Min 2 – :45 sec plank Min 3 – 12 goblet lunges 53/35 Min 4 – max sit-ups...

We will take several minutes to warm up the deadlift and front squat Competitor 3 min bike or row for calories 50 deadlift 225/155 150 DUs 25 front squats 185/125 3 min bike or row for calories Fitness 3 min bike or row for calories 50 deadlift...

Partner WOD 5 min AMRAP 10/8 cal bike or row 10 box jumps 24/20 2 min rest 5 min AMRAP 10/8 cal bike or row 10 burpees 2 min rest 5 min AMRAP 10/8 cal row 10 burpee box jump 24/20

Strict Press 5-5-5-3-3-3 WOD All levels “Rowling” 10 x 100meter row *This WOD has no time component. The goal is to make your rower stop right at 100m. For every meter over or under 100m mark a penalty. For example if your rower stops at 105 your...

Pause snatch 1-1-1-1–1 3 second pause in the catch position WOD Competitor/fitness 50 box step ups 24/20 50 hand release pushups 200 double unders 50 box jump overs 24/20 50 pullups Lifestyle 50 box step ups 24/20 50 hand release pushups 100...

Partner WOD 5 rounds each of: Partner A: 5 strict pullups 100m shuttle (50m and back) 5 strict pullups Partner B: AMRAP 5 OHS 95/65 10 sit-ups While A completes pullups and running B works until A finishes second set of pullups