Category: WOD

5 Rounds 1/2 mi warmup Barbell Row * 5 Barbell Deadlift * 5 Dumbell Shoulder Press * 5 Barbell Bicep Curl * 5 Barbell Upright Row * 5

1/2 mi run 2% Pistols 2*10 (L/R) Burpees 2*15 Ring Back Rows 2*10 Lunges w Dumbell 2*10 Squat w Medicine Ball 2*10 Leg Raise Flutter Kicks 2*20 1/2 mi Run 2%

45 Minute AMRAP Toe Taps 50 Burpees 6 Toes 2 Bar 5 Dumbell Thrusters 5 Flutter Kicks w MB 10 Dumbell Tricep Overhead 7 Crunches 25 Dumbell Goblet Squat 10

Warmup 20 Push Ups 10 Burpees 100 Toe Taps 5 * 12 Deadlifts 5 * 3 Pull Ups 5 * 8 Barbell Rows 3 * 2 Good Mornings w Barbell 3 * 21 Dumbell Curls 3 Rounds for Time 10 Toes 2 Bar 10 Burpees 10 Thrusters

30 PushUps 4 * 12 Inclined Dumbell Press 4 * 12 Flat Bench Dumbell Flye 5 * 12 Narrow Grip Barbell Press 30 PushUps 50 Crunches 50 Toe Taps 12 Dumbell Snatches 10 Burpees 10 Pull Ups 50 Toe Taps 50 Crunches

6 Rounds for Time 5 Dumbel Thrusters 5 Burpees 5 Toes2Bar .5 mi Run ~ 500-600 calories

5*4 Strict Shoulder Barbell Press 5*9 Barbell Push Jerks 5* 4 1 Arm Dumbell Snatch Chipper Cardio/Endurance 50 Toe Taps 10 Dumbell Thrusters 15 Dumbell Curls 15 Goblet Squats 10 Burpess 10 Goblet Squats 15 Dumbell Curls 10 Dumbell Thrusters 50 Toe Taps