WOD

AMRAP in 6 Mins: 20m lengths of broad jumps.  Post reps.

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AMRAP, 2 rounds, 1 min at each station: GHD Sit Ups, Ring Push Ups, Tire Twists, Balance Beam lunges (lengths). THEN, 5 min to establish max calorie row.

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1 round, For time: 10 tire flip jump-throughs (big/small), 20 KB Swings (53/35), 30 Hollow Rocks, 40 Push Ups, 50 Double Unders.

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5 x 5

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@ 65% of 1RM Thruster, for time: 50 Thrusters for time, 5 Burpees on the min. every min.

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3×3 OHS.  Then….Tornado Day.  AMRAP in 8mins of: 1 hollow rock,  1 push up,  1 burpee from the bottom,  1 squat,  1 squat jump to bar,  1 pull up.  All movements are connected into one fluid motion. 

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2 rounds, 1 min at each, 2 min rest between of:  Plyo push ups (45/25),  Double Unders,  Wall Ball twists (20/12),  Box Jumps (step down, 24/12),  Wall Walks.   * Score of each round is kept seperately, LOWER of the two rounds is the score.

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3×5 Snatch Balance.  Then….3 rounds for time of: 4 suicides, 500m row.

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