W.O.D.

Team WOD For time: 100, 80, 60, 40, 20 Calories (Pick 2 Machines only) Ex: 100 Cal Row, 100 Cal Bike, 80 Cal Row, 80

Skills – 6x15s ON/15s OFF – Hollow Holds 3x30s ON/15s OFF – Plank Hold 6x10s ON/15s OFF – HS Hold (Sh Taps if able) 5-7m

2m Max Rope Climbs Then, Team AMRAP 15 Relay Style 200ft Sled Run 8 Burpees “Even a stopped clock is right twice a day.” –

BSQ – 10@60%, 8@65%, 6@70% FSQ – 15@50% Then, AMRAP 8 2, 4, 6, 8… DB Walking Lunge Steps (50/35 – 1 DB) DB Step-ups

Pick Only One! Row, Ski or Run 5rds for total time: Sprint 100m Rest 30s Sprint 200m Rest 30s Sprint 300m Rest 1m “Measure what

Every 90s – 6rds 3 CL + 1 J (full or power) Find a heavy set for the day Then, For time: 12, 9, 6

FSQ 5×3 Build by feel – goal more than 12/20/23 Then, Partner AMRAP 14 From the Partner Throwdown for the Kids (8/26/23) 8 Bar Muscle-ups

You Pick! But only 1: 10rds for total time Row 300m/250m Ski 300m/250m Bike 25/20 Cals Run 300m *1m Rest after each round “Love is

AMRAP 20 1 100ft Farmer Carry (53/35) 3 Thrusters (95/65) 2 100ft Farmer Carries 6 Thrusters 3 100ft Farmer Carries 9 Thrusters 4/12 5/15 6/18

Back Rack Reverse Lunges 5x5R/5L Build by feel – goal more than 12/22/23 Then, For time: 21, 18, 15, 12, 9, 6, 3 AKB Swings