3 RFT:
50 WB 14/20, 9/10’ (Comp: 20/30)
100 DU
10 RMU (Comp: 15 Reps)

15 min AMRAP
34 Single Alt. DB Snatch (35/50)
400m run

Post: 5x8 DL

5x8 Front Squat

13 min AMRAP:
8 C2B
8 T2B
8 Front Squat (Rx: 95/135, Comp: 115/175)
1:00 Rest

6-5-4-3-2-1 Power Clean & Jerk

For Time:
30-20-10 Power Clean (Rx: 65/95, Comp: 85/125)
15-15-15 HSPU

For Time:
Buy In: 50 T2B
1200m Run
20 C&J (95/135)
900m Run
20 BMU
600m Run
20 Front Squat (95/135)
300m Run
20 WW
But Out: 50 DL (95/135)

Gym is Closed. See at Home WOD Video & Board details in your email.

10 min: Max Rep Burpees.

5 min EMOM:
First :30 seconds: Max Rep your choice core movement.
Second :30 seconds: Plank Hold

12 min EMOM: 1 Squat Clean & Jerk

10 min AMRAP:
12 Double DB Thrusters (35/50)
2 Rope Climbs
12 Double DB Squats (35/50)
2 Rope Climbs

7 Sets of Superset:
5-10 SHSPU
5-10 Strict Pull Up
2:00 Rest

Max Effort:
500m Row
3 min Rest
500m Row

12 min EMOM: 1 Squat Snatch

Open WOD Repeat - 22.1:
15 min AMRAP:
3 WW
12 Single Alt. DB Snatch (35/50)
15 Box Jump Over (20/24)

3-3-3-3-3 Snatch Pull

12 min AMRAP:
15 Power Snatch (65/95)
200m Run

Hero WOD NATE:
20 min AMRAP:
2 RMU
4 HSPU
8 KBS (Rx: 35/53, Comp: 53/70)

Remembering Chief Petty Officer Nate Hardy:
Navy Chief Special Warfare Operator (SEAL) Officer Nate H. Hardy died on February 4, 2008, while serving his country during Operation Iraqi Freedom. He was wounded by small-arms fire on his fourth deployment in Iraq. He is survived by his wife Mindy and their son, Parker. He received the Bronze Star, Joint Service Commendation Medal, and three Navy and Marine Corps Achievement Medals.

8x2 OHS

For Time:
20 Hang Squat Snatch (Rx: 65/95, Comp: 105/155)
30 BFOB
40 T2B

8x2 Jerk

7 min AMRAP:
6 Double DB Alt Leg Step Back Lunge (35/50)
8 Double DB S2OH (35/50)
40 DU

8x2 Squat Clean - regrip

9 min AMRAP: Ascending Ladder 3/3/3, 6/6/6, 9/9/9…
Power Clean (95/135)
C2B
Box Jump (20/24)

15 min build up in complex:
3 DL
2 Hang Power Cleans
1 Jerk

HERO WOD - DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.