Workout of the Day (WOD)

5 Rounds for max reps of:
4 Minutes to complete:
500 Meter row for men, 400 Meter row for women
30 Box jumps 24/20”
Max rep wall ball shots with remaining time 20/14# 10/9’
4 Minute rest

Compare to August 3, 2020.

Complete as many rounds as possible in 15 minutes of:
10 Pull-ups MRX Ring rows or jumping pull-ups
10 Dumbbell snatches, right arm 50/35#DB MRX 40/25#DB
10 Toes-to-bars MRX Hanging knee raises
10 Dumbbell snatches, left arm

Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65# 55+65/45#
Bar Facing Burpees

Compare to January 19, 2015.

10-8-6-4-2 reps for time of: 
Cleans 205/135# Rx+225/155# MRX 185/125#
Chest-to-wall strict handstand push-ups
MRX 2/4” riser, wall pike push-ups, pike push-ups or negative handstand push-ups

For max reps:
1 Minute GHD Sit-ups MRX Military Anchored Sit-ups
1 Minute Bar Muscle-ups MRX C2B Pull-ups
1 Minute Bench Press BW/75%BW MRX 75%BW/60%BW
2 Minutes GHD Sit-ups MRX Military Anchored Sit-ups
2 Minutes Bar Muscle-ups MRX C2B Pull-ups
2 Minutes Bench Press
3 Minutes GHD Sit-ups MRX Military Anchored Sit-ups
3 Minutes Bar Muscle-ups MRX C2B Pull-ups
3 Minutes Bench Press

*Athletes choice on order