WOD

Happy Birthday to Andrew McKenzie WOD!

AMRAP 25 – TEAMS OF 2
15- Wall Balls (20#/14#)
150- Meters Row
15- Double Unders
15- Double KBS
15- Power Cleans (95#/65#)
1 Bar Muscle Up

AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)

3×3 Press or Back Squat

Sweat Class
4 Rounds
Row 250 M
8 DB Snatches
16 Box Jumps (24″/20″)
Rest 2 minutes between rounds

Core Work

Happy Birthday
Corey!!!
Teams of 2
Yep 42 (each)
Ear to Ear Pull-ups
Pistols
HSPU
Box Jump Overs
Slam Balls
Toes to Rings
OH Plate Walking Lunges (21 each leg)
KB Snatches (21 each side)

For time:
21 – 15 – 9
Bike for Calories
Thrusters 95/65#
Directly into:
15 – 12 – 9
Calorie Row
Hang Squat Cleans 95/65#
Directly into:
12 – 9 – 6
Over-the-Bar Burpees
KB OHS

Sweat Class
Partner Sweat WOD
100 Calorie Row
90 Burpees
80 KBS
70 Sit Ups
60 Push Ups
50 Calorie Row
40 Goblet Squats
30 KB Snatch
20 KB OHS
10  Man Makers

Strength
Deadlift:
Heavy 5-4-3-2-1

Conditioning
EMOM 12:
Min 1: 10 Romanian Deadlift (50% of today’s single)
Min 2: 20 Sit-Ups
Min 3: 50 Double-Unders

Sweat Class
EMOM 25:
Minute 1: Row 18/15 Calories
Minute 2: 12 Box Jumps with Step Down (24/20)
Minute 3: 50 Double Unders
Minute 4: 12 Medicine Ball Cleans (20/14)
Minute 5: 12 Pistols (6 each leg)

All Classes

3 Rounds for Time

25 Burpees
400M Run or Row
20 KB Clean and Jerks

Accumulate 5 rope climbs throughout

For Time:

21-15-9 reps of the following exercises:
Row for Calories
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

Conditioning
4 RFT:
5 Ring MU
10 Power Cleans 135/95#
25 Wall Balls 20/14#

Sweat Class

Minutes 1-5: EMOM 5-8 Pull ups
Minutes 6-10: Row for Calories
Minutes 11-15: EMOM 8-10 Front Rack Kettlebell Reverse Lunges (Moderate Weight)
Minutes 16-20: EMOM 3-5 Parallette Shoot-thrus (with Push up and Dip)
Minutes 21-25: Row for Calories
Minutes 26-30: EMOM 5-8 Pull ups

Score = Total reps + Calories Rowed