W.O.D.

EMOTM 8 1 CL/J Build by feel, power or full Then, Benchmark Friday! “Grace” 30 CL/J for time (135/95) “Great things come from hard work

For Max Calories & Reps: 3rds – 30s Max Calories 30s Max Bar Muscle-ups Rest 1m 3rds – 30s Max Calories 30s Max Burpees Rest

Every 2m – 10rds 2 FSQs Increase weight each set as able Then, 3rds for time: 30 Pistols 30 SA DB PJ (50/35) *Partition reps

Partner Chipper! For time: 100 Box Jumps (24/20) 200ft Sled Push (4/3 – 1 per person) 100 Calorie Bike 200ft Sled Push 100 DL (155/105)

AMRAP 35 6 Pull-ups 8 Push-ups 10 ASQs *Every 5m Run 400m “It doesn’t matter how great your shoes are if you don’t accomplish anything

5rds 5 SA DB Press (5sec lower each rep) + 5 SA DB PP – Right then left 5-10 Strict T2B Then, Benchmark Friday “Annie”

Every 3m – 5rds 5 FSQs Increase each set Then, Sprints! You pick 2 machines 6rds – 30s ON/30s OFF 2m Rest 6rds – 40s

5rds for time: 20 BJO (24/20) 20 Pull-ups 20 Push-ups “Your friends will believe in your potential, your enemies will make you live up to

For time: 100 reps Thrusters (95/65) Bar-facing Burpees Do as many Thrusters as you can without resting/setting the bar down – the remaining reps are

Every 90s – 6rds: 3 PCL Build by feel Then, AMRAP 12 DB PCL – 3, 6, 9, 12… 200ft Farmer Carry after each set