Alexander

5 Rounds:

31 Back Squats (135/95)

12 Power Cleans (185/125)

Brenton

5 Rounds for time:

100 meter Bear Crawl

100 meter Broad Jump*

*Perform 3 Burpees for every 5 Broad Jumps

Clean and Jerk in Slow Motion w/ Dramatic Music

Lurong WOD #3

AMRAP in 11 minutes:

3,6,9,12,15,18,21....

Wall Ball Shots

Box Jumps

Dead-lift

Lurong WOD #2

9 Minute AMRAP

20 Ground to Overhead

7 Bar Facing Burpees

15 Ground to Overhead

7 Bar Facing Burpees

10 Ground to Overhead

7 Bar Facing Burpees

5 Ground to Overhead

7 Bar Facing Burpees

As Many Ground to Overhead for time remaining

3 Rep Strict Press

Shoulder Press

3-3-3-3-3-3-3

Lurong WOD #1

4 minutes of Row for Calories

1 minute Rest

3 minutes of Chest to Bar Pull-ups

1 minute Rest

2 minutes Back Squat (165/115)

1 minute Rest

1 minute Shoulder to Overhead (135/95)

McGhee

AMRAP in 30 minutes:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps

Hoover Snatch

Hoover Ball Friday 

then.....

21 Snatch 

Rest 3 minutes

15 Snatch

Rest 2 minutes

9 Snatch

Leggy

100 meter Walking Lunge

800 meter Run

100 Air Squats

Bar Muscle-ups

10 Minute AMRAP

5 Bar Muscle-ups

10 Thrusters (135/95)

Ultimate Whitewater Experience

Row 1000m for Time

Every minute on the minute take a bucket of river water to the face

3 Rep Front Squat

Front Squat

3-3-3-3-3

Back Squat and Sprint

10-9-8-7-6-5-4-3-2-1 Back Squat (3/4 Bodyweight)

40m Shuttle Sprint

Tabata with Kettlebells

KB Snatch

KB Swing

KB Step-ups

KB Waiter Walks