WOD

Hang Power Clean
2 RM

6 Rounds
15 Cal Bike
9 Thrusters
6 Burpee
Rest

Sumo Deadlift
1 RM for today

Sumo Block Pull
3 RM for today

4 Rounds
Lap Backward Sled Drag
20 DB weighted Step up
:60 FLR

We have scaling options for those who did 18.4

AMRAP in 30
400m Run
rest = work
30 Wall Balls
rest = work
30 Box Jumps
rest = work

Pause Bench Press
9 x 3

5 Rounds
4 Push Jerk
1 Lap FC – AHAP
20 DU’s

4 x
12 RDL
3 Wall Walks
Suitcase w/ Waiter Carry

“El Balboa Grace”
AMRAP in 12 min
3 Power Clean + OH 135/85
6 Box Jumps
9 Push Ups

Compare to Oct 8/16

Wide Stance Box Squats
5 x 5

Sumo Deadlift
6 x 3

Strict Wide Grip Pull Up
4 x 8

No rolling class tonight.
Remember to sign up for 18.4!

AMRAP in 25
2 Bear Complexes
20 KB Lunges
20 Box Jumps

2 Bear Complexes
20 KB Swings
20 Pull-ups

2 Bear Complexes
20 Burpees
20 Goblet Squats

Bench Press

AMRAP in 12min:
2 Rope Climbs
12 Push Press
50 DUs

Front Squat

Good Morning + Reverse Lunge
4 x 8

4x
1 Lap Sled Drag
Side Plank

AMRAP in 30
800m Run
10 Deadlift 315/ 220
800m Run
50 Sit Ups

*Adapted from CF. COM