WOD 504

'Cirillo' - Hero WOD (with partner)

400m Run
5 Rounds:
10 Clean and Jerks @ 85 lbs.
22 Burpees
24 Wall Balls @ 18 lbs.
400m Run

Time - 23:35

WOD 503

11 Minute AMRAP:
10 Walking Lunges
9 Sit-Ups
8 Wall Balls @ 18 lbs.
7 Push Ups

Rounds - 6 + 19 Reps

WOD 502

6 Rounds:
3 Front Squats @ 135 lbs.
18 Double Unders

Time - 6:26

WOD 501

4 Rounds:
30 Kettle Bells @ 30lbs.
15 Push-Ups
30 Sit-Ups
15 Pull-Ups

WOD 500

Part A (No Rack):
10 Back Squats at 135 lbs.
10 Back Squats at 155 lbs.

Part B:
Descending Ladder:
10 – 8 – 6 – 4 – 2

Jumping Lunges (L+R = 1)
Toes to Bar
Goblet Squats @ 45 lbs.
Medicine Ball Slams @ 18 lbs.

Time - 6:52

WOD 499

8:00 Ascending Ladder

Completed:
2 Wall Balls (@16 lbs.), 2 Weighted Step-Ups (45 lbs.), 2 Pull-Ups
4 Wall Balls (@16 lbs.), 4 Weighted Step-Ups (45 lbs.), 4 Pull-Ups
6 Wall Balls (@16 lbs.), 6 Weighted Step-Ups (45 lbs.), 6 Pull-Ups
8 Wall Balls (@16 lbs.), 8 Weighted Step-Ups (45 lbs.), 8 Pull-Ups
10 Wall Balls (@16 lbs.), 10 Weighted Step-Ups (45 lbs.), 4 Pull-Ups

WOD 498

2 Rounds:

20 Push-ups
30 Box Jumps
40 Kettle Bells (OH)

Time - 10:29