5 min EMOM:
8 Tng Power C&J

Work Up in Load: 2 FS 2 Jerk

5 min MR BBJO (20/24)

6 RFT:
10 T2B
8 Double DB Snatch (35/50)
50’ Double DB Walking Lunges* (35/50)

Rx:
*Rounds 1 3 5 = Front Rack Hold
*Round 2 4 6 = Farmer Carry Hold

Comp:
*Round 1 & 4 = Farmer Carry Hold
*Round 2 & 5 = Front Rack Hold
*Round 3 & 6 = Overhead Hold

5-4-3-2-2-2 Strict Press

2 Rounds for Max Reps:
3 min Max Rep WW
2 min Max Rep Pike HSPU off Box
1 min Max Rep Strict Press (Rx: 55/75)
-3 min Rest-

10 min to build up in load on HPC in sets of 3. Go past WOD load.

7 min RMU Prep and plan in WU

Nasty Girls
3 RFT:
50 Air Squats (Comp: Pistols)
7 RMU
10 Hang Power Cleans 95/135 (Comp: 115/175)

*Comp is the 2014 Regional Nasty Girls V. 2

DL 10-8-6-4-2

WOD:
3 RFT:
800m Run
15 DL (Rx: 175/255, Comp: 205/315)

Work up in sets of 3 on Thruster past WOD load.

22 min AMRAP:
18 Thrusters (65/95)
15 C2B
12 BFOB
50 DU

4 RFT:
23 Cal Row
23 Double DB Burpee DL (35/50)

Post WOD: 5 min Alligator Drills

For Time:
60 WB 14/20, 9/10’ (Comp Ladies: 14# to 10’, Comp Men: 30# 10’)
50 T2B
40 WB (14/20, 9/10’)
30 BMU
20 WB (14/20, 9/10’)

5 min EMOM:
7 Tng Power Snatch

5x3 OHS

5 min Clock:
Max Rep DU
**Every time your break you have 10 Burpees

7 min AMRAP:
20 Double DB Box Step Overs (35/50, 20/24)
20 HSPU

-3 min Rest-

7 min AMRAP:
75’ HSW
30 Box Jump Overs (20/24)

5 min EMOM:
7 Tng Power Clean & Jerk

Build up on load in the Complex:
1 Front Squat
1 Jerk
1 Front Squat
1 Jerk

3 min Clock:
Max Rep C2B

25 min AMRAP:
500m Row/Ski or 1000m Bike
50 Box Step Ups (20/24)
30 Ab Mat Sit Ups

Snatch Work

8 min AMRAP:
6 RMU
10 Power Snatch (Rx: 65/95, Comp: 95/135)

Push Press 10-8-6-4-2-2
1 Down & Back of Single DB OH Walking Lunge: 25’ R + 25’ L - Complete after each set of Push Press.

15 min AMRAP:
50 WB 14/20, 9/10’ (Comp ladies 10’)
400m Run

DL: 10-10-10

WOD:
20 min AMRAP:
15 T2B
30 Alt. Single DB Snatch (35/50)
15 BFOB
50 DU