909 Gym

WOD “Coe” 10 Rounds for time 10 Thrusters 95/65# 10 Ring Push-ups Cap: 30 mins

Work A) Max Strict Pull-ups or ring-rows (2 attempts max) B) 4×4 Strict Pull-ups or 4×10 Ring-Rows C) Max Cal Assault Bike in 30sec WOD “Karen” 150 Wallballs for time Cap: 20 mins Finisher/Core 4 mins of Shuttle run (Mod Pace)

Work 1 RM Jerk (20 mins) WOD AMRAP 6 mins 10 OHS 115/80# 10 Sit-ups Rest 4 mins AMRAP 6 mins 10 Hang Power Clean 115/80# 10 HSPU

Work 2k Row For time WOD “Fran” 21-15-9 Thruster 95/65# Pull-ups Cap:15 mins Finisher/Core 4 sets 200ft Farmer carry (increasing)

Work 1 RM Deadlift (20 mins) WOD AMRAP 15 min 10 Burpee Box Jumps 24”/20” 25 DU 10 T2B

Work Deadlift 5-4-3-2-1-1 Increasing WOD “Cindy” AMRAP 20 mins 5 Pull-ups 10 Push-ups 15 Air-Squats

Work Bench Press 5-4-3-2-1-1 Increasing WOD AMRAP 7 mins 9 T2B 6 Burpees over bar 3 Power Cleans 165/115# Rest 3 mins AMRAP 7 mins 9 Deadlift 165/115# 6 Burpees over bar 3 Bar MU

Work 5 sets A1) 5x Strict HSPU (deficit if you can) A2) 10x Ring-Row (as low as you can) WOD 3 rounds 40 Mountain Climbers 30 DB Snatches 50/35# 20 Push-ups 10 Snatches 75/55# Cap: 25 mins

Work 5 Sets BB Bent Over Row x6 Increasing WOD AMRAP 20 mins 21 KBS 24/16kg 15 Box Jumps 24”/20” 9 Pull-ups Finisher/Core TABATA Air-Squats

Work 5 sets Box Squats x3 Increasing WOD “Annie” 50-40-30-20-10 DU Sit-ups Cap: 16 mins Finisher/Core 1km Row (Mod Pace)