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WOD 1: BURPEE SANDWICH!
7:00 MIN AMRAP
2 FRONT SQUATS - 7-9 25/15; 10-12 45/35; 13-15 65/45; 16-18 95/65
4 BURPEES- ALL DIVISIONS
6 TOES TO BAR - 7-9 and 10-12 knee raises
WOD 2: CHIPPER TO MAKE YOU HIPPER!
9:00 Time Cap
20 LUNGE STEPS - ALL DIVISIONS
20 DEADLIFTS - 7-9 15/12; 10-12 25/15; 13-15 45/35; 16-18 65/45
20 SITUPS
20 KB SWINGS - 7-9 16/10#; 10-12 20/16#; 13-15; 26/20#; 16-18 35/26#
20 HANG CLEANS - SAME AS DEADLIFTS
20 ROPE JUMPS
WOD 3: PARTY ON THE BAR!
11:00 Time Cap
10-9-8-7-6-5-4-3-2-1
PUSH PRESS -7-9 15/12; 10-12 25/15 13-15 45/35; 16-18 65/45
PULL UPS - 7-9 and 10-12 Jumping pull ups
WOD 4: ARE WE HAVING FUN YET?
10 MIN AMRAP
ROW 100M
5 HANG SNATCH- 7-9 15/12; 10-12 25/15 13-15 45/35; 16-18 65/45
5 TUCK JUMPS
