WOD 477

3-6-9-12
Power Cleans @ 135 lbs.
Ring Dips (band-assisted)

Time - 6:55

WOD 476

10 Minutes AMRAP
7 Medicine Ball Cleans @ 20 lbs.
7 Dumbbell Push Press @ 2 X 25 lbs.
7 Mountain Climbers

Rounds - 7

1000m Row
Time - 3:50

WOD 475

10 Minutes on the Minute
3 Pull-Ups
5 Push-Ups
5 Ball Slams @ 20 lbs.
5 Sit-Ups.

WOD 474

6 Rounds:
3 Power Cleans @ 155 lbs.
200m Run

Time - 9:24

WOD 473

Push Press
5 X 3 @ 125 lbs.

Push Jerk
3 X 2 @ 160 lbs.

15-12-9-6-3
Pull-Ups
Standing Lunges
Double Unders

Time - 9:25

WOD 472

10 Minutes AMRAP:

10 Power Snatch @ 95 lbs.
10 Hand Release Burpees
60m Weight Sprint (40 lbs.)
15 Kettle Bells @ 53 lbs.
20 Stationary Lunges

Rounds - 2 + 3 Power Snatch

WOD 471

Power Snatch
2 @ 75 lbs.
2 @ 95 lbs.
2 @ 115 lbs.
2 @ 135 lbs.
1 @ 145 lbs.

21-15-9
Front Squats @ 95 lbs.
Hand Stand Push-Ups (1.5 Abmats)

Time - 10:11