Complete 6 rounds of: 10 Box Step overs 14 Alternating DB Snatches 50 Double Unders (RX-45/30) (M-35/25) (RX-20”) (M-18”)
Complete this 20:00 Amrap; DB Farmers Carry down & back 20/17 Calorie Row (RX-55/35) (M-45/30) 30’
Complete 21-15-9-6-3 reps: Thrusters Lateral Burpees over Bar (RX-115/75) (M-95/65)
Monday’s wod is already on the whiteboard ?
“Iron Mike” warm-up Pick your order: Road & Trail Run 3000 Meter Row 4 Mile Bike
Complete 10 rounds of: 4 Burpees 6 Thrusters 8 Military Push Ups 10 Hang Cleans (RX-115/75) (M-95/65)
Complete 4 rounds of: 25 Double Unders 25 Pull ups 25 Wall Balls
Complete 6 rounds of: 10 Deadlifts 25 Calorie Ski Erg (RX-165/110)(M-135/95) NO DROPPING
Complete for time: 50 KB Swings (55/35)(45/30) 50 Wall Ball Sit Ups (20/14) 50 Pull Ups 50 Barbell Curls (45/25) .85 Trail Run
Complete 3 rounds of: 25 Power Snatches 25 Calorie Bike (RX-135/95) (M-115/75)