WOD’s

15 Min AMRAP:
5 Deadlifts 205/135
10 Bar facing Burpees

* compare to 1/20/12

4 Min AMRAP:
Run 400 m
Max Rep Push Press 75/45

4 Min AMRAP:
Run 400 m
Max Rep Pull-ups

4 Min AMRAP:
Run 400 m
Max Rep Ring/Bar Dips

* compare to 1/21/12

For Time:
50-40-30-20-10 of:
KB Swings 53/35
Double Unders

Mobility: Shoulders

For Time:
Run 400 m
21-15-9 of:
Pull-ups
Overhead Squats 95/65
Run 400 m

* compare to 1/3/12

Tabata Plank

5 Rounds for Time:
10 Pull-ups
20 Double Unders

3 Rounds for Time:
Run 400 m
14 Pistols
20 Hand Release Push-ups

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Thrusters 95/65
Burpees

Shoulder Press
5-5-5

3 Rounds for Time:
5 Muscle Ups
15 KB Swings 70/53
OR
3 Rounds for Time:
15 Pull-ups
15 Dips
15 KB Swings 70/53

12 Min AMRAP:
5 Handstand Push-ups
10 Toes to Bar
15 Front Squats 115/75

Partner WOD
2 min each for max reps:
Rowing (Cal)
Burpees
Box Jumps 20″
KB Swings 53/35
Sit-ups
Tire Flips