WOD 11

"Fran"
21-15-9
Thrusters
Chin-Ups

Time 6:40 - (Not Prescribed)

WOD 10

Fight Gone Bad
3 Rounds of 1 minute on each movement, after the 5 minute total round, 1 minute of rest

Sumo Dead Lift High Pull
Wall Balls
Box Jumps
Push Press
Row (calories)

Total Reps. - 200

WOD 9

300m Row
Then 3 Rounds:
20 Renegade Rows (20 lbs. then 15 lbs.)
20 Kettle Bells (36 lbs.)
20 Air Squats

Time 13:15

WOD 8

21-15-9
Sumo Dead Lift High Pulls (85 lbs.)
Kettle Bells
Ring Dips

Time - 9:10

WOD 7

4 Rounds:
5 Shoulder Press (85 lbs.)
5 Push Press (85 lbs.)
5 Push Jerk (85 lbs.)
15 Medicine Ball Slams
15 Jumping Ring Dips
15 Jumping Chin-Ups

Time - 14:30

WOD 6

250m Row
40 Dead Lift (95 lbs.)
20 Push-Ups
30 Dead Lift (95 lbs.)
30 Push-Ups
20 Dead Lift (95 lbs.)
40 Push-Ups

Time - 12:35

WOD 5

20 Minutes AMRAP (As Many Rounds As Possible)
10 Walking Lunges
10 Push Press (45 lbs.)
10 Air Squats
10 Push-Ups

8 1/2 Rounds Completed

WOD 4

"Chelsea"
1 minute (5 Chin-Ups, 10 Push-Ups. 15 Air Squats) - Must finish all movements before the minute ends to begin next round.

Completed:
1 round + 5 Chin-Ups, 10 Push-Ups, 5 Air Squats
* Kipping pull-ups very weak - totally killed my workout. A two-minute workout. Embarassing!

WOD 3

4 Rounds:
10 Dead Lift
10 Push-Ups
10 Burpees

Time 8:40

WOD 2

3 Rounds:
12 Kettle Bells
12 Box Jumps
12 Push Press

Time - 7:13

WOD 1

Maximum Push-Ups in 60 seconds - 21 push-ups

Then...

3 Rounds:
20 Air Squats
15 Push-Ups
15 Ball Slams

Time - 7:10