Tabata Front Squat Tabata SDHP Tabata Push Press Tabata L-sit Hold (Weight: 75lbs/ 45lbs)

Turkish Get-up 1-1-1 Floor Press: 2-2-2-2-2

1×3 Hang snatch 1×3 Power snatch 1×3 Squat snatch 5 Rounds for Time: 5 Deadlifts @ 275/190 5 Wall walks

“Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Pre-WOD Tabata Hollow Rock For time: 30 Pull-up 30 Double-unders 20 Pull-up 20 Double-unders 10 Pull-up 10 Double-unders

13  minute AMRAP 10 bar facing burpees 5 ground to overhead  

[youtube=http://www.youtube.com/watch?v=DaRjG5BzDhM&feature=results_video&playnext=1&list=PLCD3C25C1F533688F]

For Time: Buy in:  5 Muscle-ups Then: 21-15-9 Sit-up Box jump (24inch/20inch) Buy out:  5 Muscle-ups

“Nancy” 5 rounds: 400 meter run 15 over head squat 95/65 Don’t forget to pre order your progenex and wrist straps!! And get one of the jump ropes we have for sale. Double Unders maybe in your near future………. 🙂