WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

12mins to complete-

Back squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

5min AMRAP

9 Deadlifts 100/155

12 Push-ups

15 Box jumps 20/24

Rest 3mins 

4min AMRAP

10 hang power snatches 65/95

20 doubleunders 

Rest 2mins 

3min AMRAP 

6 thrusters 65/95

6 chest to bar pull ups

Rest 1min 

2min AMRAP

Burpees* 

*6in above standing reach 

-record reps for each AMRAP and total reps- 

– 

Post WOD mobility 

Extra Credit 

3-5 rounds of:

10-15 GHD sit-ups 

10-15 goodmornings (moderate weight)