WOD 459

30 Double Unders
10 Pull-Ups

30 Double Unders

8 Pull-Ups

30 Double Unders

6 Pull-Ups

30 Double Unders

4 Pull-Ups

30 Double Unders

2 Pull-Ups

Time - 8:27

WOD 458

10 Minutes AMRAP
10 Dead Lifts @ 155 lbs.
10 Box Jumps @ 20"
10 Toes to Bar

Rounds - 4

WOD 457

2 X 5 Overhead Squats @ 95 lbs.

"Helen"
400m Run
21 Kettle Bells @ 36 lbs.
12 Pull-Ups

Time - 13:08

WOD 456

10 Rounds:
2 Front Squats @ 115 lbs.

15 Minutes, 1 Set Per Minute:
6 Wall Balls @ 20 lbs.
6 Burpees
6 Ring Rows

WOD 455

Every Two Minutes for 5 Rounds:

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

First 3 Rounds @ 125 lbs.

Last 2 Rounds @ 135 lbs.

WOD 454

Every Minute on the Minute:
20 Minutes:
20 Double Unders (even minute)
3 Power Snatch @ 115 lbs. (odd minute)

Every Minute on the Minute:
12 Minutes:
3 Burpees, 3 Chest-To-Bar Pull-Ups (even minute)
6 Thrusters @ 65 lbs. (odd minute)

WOD 453

4 Minutes:
As Many Reps as Possible:

15 Thrusters @ 100 lbs.
15 Chest-to-Bar Pull-Ups
Repeat

Reps - 38