Weighted Pull-ups
Take 10 minutes to find a 1RM

15 Minute AMRAP:
10 Push-ups
20 Sit-ups
30 Air Squats

Complete 7 Rounds for Time:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (135/95)
7 V-ups

Run 1 Mile for Time
Run as fast as you can!

Push Jerk
Find your 2RM in 6-7 sets total

Endurance WOD (7:45am)
“Double Christine”
Complete 6 Rounds for Time:
500 meter Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)

Community WOD (10:00am)
“Christine”
Complete 3 Rounds for Time:
500 meter Row
12 Deadlifts (Barbell or Kb)
21 Box Jumps or Step-ups

25 Minute AMRAP:
2 Ring Dips
2 Med Ball Cleans (20/14)
2 Ring Push-ups
2 Ball Slams (30/20)
*Add 2 reps each round until time ends.

15 Minute Partner WOD
Partner A: Run 400 meters
Partner B: Row for max meters until partner returns from the run
*Switch and repeat until time ends

Complete for Time Individually:
100 Walking Lunges

21-15-9
Push Press (105/75)
Box Jump-Overs (24/20)
Toes to Bar

Complete for Time:
100 Double Unders
30 Pistols
100 Double Unders
20 Pistols
100 Double Unders
10 Pistols

Complete for Time & Quality:
50 Squat Snatch (95/65)

Endurance WOD (7:45am)
Run an aerobic mile
The 700 Club:
100 Kb Swings (50/35)
100 Box Jumps (24/20)
300 Double Unders
100 Box Jumps
100 Kb Swings

Community WOD (10:00am)
15 Minute AMRAP:
10 Kb Swings
10 Box Jumps
30 Double Unders or 60 Singles