WOD~ " Annie Are You Okay?"

21-15-9

Row (calories)

Thruster 65/45#

DB Squat Clean

SDHP 65/45#

WB/Slamball

Burpees

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WOD~

10-9-8-7-6-5-4-3-2-1

Bench Press

Strict Pull Up

No time limit, however, that being said you should still try to keep a steady pace with this. Try to maintain the same weight throughout the WOD if you can.

What's your favorite outfit to WOD in?

Post comments below about this picture..... for once Brett is speechless!

WOD~

Work up to your max Squat Clean

Then....

AMRP15 "Bear Complex" 135#/95# for all movements

5 DL

5 HPC

5 FS

5 PJ

5 BS

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Deck of Cards

WOD~ "Deck of Cards"

In Teams:

Face cards are 10

Aces are 11

Number cars are their values

Hearts = Push ups

Diamonds = Pull ups

Clubs = Squats

Spades = Sit ups

Jokers = 500m row

Cycle through the whole deck and alternate w/ your team to finish.

WOD~

3 Rds

500m Row

12 Back Squat

21 Box Jump 24"

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JT

WOD~

Snatch Balance Practice

Then...

"JT"

21-15-9

HSPU

Ring Dips

Push ups

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MAX WEEK - DAY 3

WOD~

Max SP then...

3rds

50 squats

50 DU

(Embrace the suck people....yes, you too Brett)

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