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WOD

Hello Core

Strength: Pause Front Squats: 5×5 @ 60%, 5 sec hold at the bottom Conditioning: AMRAP in 10min:7 Medball Clean Wallballs (20/14)7 V-Ups

Go Man Go!

Strength: In 20min, find a heavy complex of:Clean Pull + Hang Clean + 2 Jerks Conditioning: 21-15-9Power Cleans (135/95)Bar-over Burpees

Nancy

Strength: Overhead Squat: 5×5 @ 70% Conditioning: “Nancy”5 RFT:400m Run15 Overhead Squats (95/65)

Up River

Strength: Weighted Pull-ups: 3-3-3-3-3, AHAP Conditioning: 500m Row (damper setting = 10) 50 Toes-to-bar 50 Thrusters (45/35)

Double Down

Strength: Deadlift: 5×3 @ 90% Conditioning: 40 Kettlebell Swings (53/35) 20 Deadlifts (225/155) 50 Double-Unders 30 Kettlebell Swings 15 Deadlifts 50 Double-Unders 20 Kettlebell Swings...
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PB & J?!

Strength: Pause Back Squats: 5×5 @ 50-55% with a 5 second pause at the bottom Conditioning: AMRAP in 12min:10 Alternating Pistols10 Burpees
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