WODs 230820 - 230826

 WODs 8/20-8/26

MONDAY:

20 minute AMRAP:

7 Front Squats (135/95)

15 Ring Dips

7 Power Cleans (135/95)

TUESDAY:

4 rounds for time of:

30 Double-unders

15 Sumo Dead-lift High Pulls (95/65)

5 Bar Muscle-ups

WEDNESDAY:

7 sets of:

Bench Press, 5 reps @ 85% of 1 RM

Clean & Jerk, 3 reps@ 85% of 1 RM

THURSDAY:

3 rounds for time of:
Row 20 Calories
20 Kettlebell Swings (55/35)

Kettlebell Overhead Walking Lunges, 20 steps (55/35)

10 Lateral Burpees Over Kettlebell

FRIDAY:

CrossFit 2012 Open Workout 12.3

18 minute AMRAP
15 Box jumps (24/20)
12 Push press (115/75)
9 Toes-to-bar

SATURDAY:

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups