WOD: “Filthy 50” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Supermans 50 Wall ball shots, 20 pound ball 50 Burpees 50...

Strength: Back squats: 5×5 work between 75-85% of 1 rm 3 rds: 50 air squats 7 hspu 10 box jumps 24/20

Strength: Strict press 5-5-5-3-3-3-1-1-1 WOD: From CrossFit Football: “7 minutes left down by 6” 2 rds 1 min push press rx 96/65 comp 115/75 1 min rest 1 min pullups rx kipping, comp strict 1 min rest 1 min calorie row 1 min rest 1...

Strength: 15 minutes to find a heavy single hang clean WOD: 800 run 30 burpee pullups 800 run

Strength: Gwen 15-12-9 Clean and jerk each set must be touch and go, Same load for all three sets, rest as needed between sets. Score is load used. Finisher: 48 sit-ups 48 good mornings 48 Russian twists

Strength: Snatch 2@75% 1@80% 3×1@85% 1@80% WOD: 3 rounds of 3 min AMRAP 7 snatches 75/55 7 toes to bar 7 thrusters 75/55 Rest 1 min between rounds