WOD

Shape 5 Live Search

For Time

filthy 50

50 - Box Jumps (24/20)

50 - Jumping Pull-ups

50 - Kettlebell swings (#35)

50 - walking lunge steps

50 - Knees to Elbows

50 - Push Press (#45)

50 - Back Extensions

50 - Wallball shots (20/14)

50 - burpees

50 - Double Unders

you choose

 

10 mile run

-or-

marathon row

-or-

burpee broad jump mile

-or-

triple fran

-or-

100 burpee muscle ups 

 

*keep intensity high and move with a purpose*

1RM

Front Squat

-then-

Jackie

For Time

1000M Row

50 - Thrusters (#45)

30 - Pull-ups

 

Extra 

Karen

For Time 

150 - Wallballs 

1RM

Snatch

-then-

Isabel

For Time

30 - Snatches (135/95)

 

Extra

2K Row TT

1RM

Clean

-then-

Grace

For Time

30 C&J (135/95)

 

Extra

500M Row TT