Author: cara jones

Partner WOD, for time:
1 mile run buy in (400m relay style)
Then,
6 rounds, partners alternate rounds
12 deadlifts (255/185)
10 burpee box jump overs
*18 min time cap

3 min EMOM: 1 clean + 1 clean and jerk (70% of c&j)
rest 1 min
3 min EMOM: 1 clean + 1 clean and jerk (75%)
rest 1 min
3 min EMOM: 1 clean and jerk (85%)

For Time:
“Karen”
150 wall balls (20/14lbs-10/9ft target)
*14min Time Cap

20 minutes kipping/pull up/muscle up work

Record Board Day!!
For time:
1k row

3min EMOM:1 Power Snatch+1 Snatch(70%)

1min rest

3min EMOM:1 Power Snatch+1 Snatch(75%)

1 min rest

3min EMOM: 1 snatch (85%)

Complete 50 Hollow Body Rocks/50 Arch Body Rocks

Partner WOD, 4 rounds for time:
25 squat cleans (155/105)
50 toes to bar
100 DU