WOD:
for time
100 walking lunges
90 medball sit ups #20/14lbs
80 alternating db snatches
70 wall ball #20/14 lbs
60 t2b
50 burpees
40 box jumps #60/50cm
30 dl #135/95, 95/65lbs
20 sumo deadlift high pull #135/95, 95/65lbs
10 muscle up/10 burpee bent-over rows #135/95,95/65lbs
HALF CHELSEA RX EMOM 15: 10 Pull-ups 15 Push-ups 20 Air Squats – If you fall behind the clock, continue as an AMRAP for up to 15 minutes. INTERMEDIATE EMOM 15: 7 Pull-ups 11 Push-ups 16 Air Squats – I
For Time: 400m run with dumbbell 50/35lbs 20 Front Squats (185/135#) (135/95; 95/65; 75/55) 40 Toes-to-Bars/knee raise/V-ups 60/40 Calorie Row/bike
NASTY GIRLS V2 3 Rounds For Time: 50 Alternating Single-Leg Squats 7 Muscle-ups 10 Hang Power Cleans (175/125#)