“Angie”

For Time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Mod’d “Apollo 13″

Partner WOD, As Many Reps As Possible in 13 mins:

• SDHP 1.5 Pood/1 Pood
• 100 Jump Ropes
• 5 Push-ups every minute on the minute

3 Rounds for Time:

• 800m Run
• 21-15-9 Knees 2 Elbow

Front Squat - 5 RM:

5-5-5-5-5

Work up to a 5 rep max on the front squat.

“300″

For Time:

• 25 Pull-ups
• 50 Deadlifts
• 50 Box Jumps
• 50 Toes 2 Bar
• 25 DB Press Left Arm
• 25 DB Press Right Arm
• 25 Pull-ups

AMRAP for 20 mins:

• 5 Push-ups
• 5 Power Cleans 115#
• 100m Run around the building

Rest Day! Enjoy it!

Complete 21-15-9 Reps for Time:

• Burpee’s
• SDHP 1.5 Pood

Tabata Air Squats:

8 Rounds, 20 seconds of work, 10 seconds of rest

Rest for the 10 seconds is done in the down (squat) position.  The lowest # of reps counts as your score.  So if you average 20 reps a round and on the last round only manage 5 reps, then your score is 5.

Warm up and skill work followed by the WOD

Complete 1 round of the following:

• 25 Wall Ball 20#
• 25 Push-up’s
• 25 Box Jump’s
• 25 Recline Row’s
• 25 Deadlift’s 135#
• 50 Reps Jump Rope
• 15 Burpee’s
• 25 Reps SDHP 1.5 Pood
• 25 Sit-up’s