WOD

MY DIAMOND SHOES ARE TOO TIGHT On a 30:00 clock, complete as many reps as possible of: Plate carry  (45lbs) Score Distance

9-12-15-18-21 reps for time of: Suitcase KB reverse lunges Kipping chest-to-bar pull-ups Burpee box jumps – Use one kettlebell. SCORE: TOTAL TIME

OPEN GYM

As many rounds and reps as possible in 7 minutes of: 5 wall-ball shots (14/20 lb) (9/10 ft) 15 double-unders – After each completed round, add 5 wall-ball shots and 15 double-unders.…

TEAM work: The Man in the Red Bandana Welles Crowther Score Time Team of three: Buy-in: 2001 meter Row or 4002 meter Bike (shared) 3 rounds: (all at the same time) 9…

SKILL WORK Pre-workout Every 2:00 for 5 sets: 1 deadlift 1 hang power clean 1 hang squat clean 1 thruster – Rest with the remaining time in the interval. For time: 21…

Pre-workout: 3 sets: 20 alternating shoulder taps – Increase difficulty across each set. 2 sets: AMRAP 3: 100-m shuttle run 10 pull-ups AMRAP 3: Freestanding handstand hold – Rest 2:00 between sets.