WOD 494

Push Press
5 @ 65 lbs.
5 @ 85 lbs. X 3

6 Rounds:
3 Push Press @  105 lbs.
15 Double Unders

Time - 5:34

WOD 493

Deadlifts:
5 @ 125 lbs.
5 @ 145 lbs.
3 @ 155 lbs.
3 @ 165 lbs.

AMRAP:
3 Deadlifts @ 155 lbs.
6 Barbell Burpees
9 Sit-Ups

WOD 492

Clean and Split Jerks
2 @ 65 lbs.
8 @ 85 lbs.

3 X 400m Run (3 minute break between each)
Times:
1 - 1:22
2 - 1:45
3 - 1:51

WOD 491

Front Squats:
3 @ 95 lbs.
3 @ 115 lbs.
6 @ 135 lbs.

4 Rounds:
4 Power Cleans @ 135 lbs.
8 Pull Ups
16 Double Unders

Time - 9:28

WOD 490

'Helen and Nancy's Night On The Town'

3 Rounds:
12 Pull Ups
15 Overhead Squats @ 65 lbs.
21 Kettle Bells @ 30 lbs.
400m Run

Time - 20:49

WOD 489

Part A:
8 Minutes on the Minute:
1 Power Snatch @ 85 lbs.
1 Hang Power Snatch @ 85 lbs.
1 Squat Snatch @ 85 lbs.

Part B:
6 Rounds:
3 Clean and Jerk @ 105 lbs.
3 Burpees

Time - 4:29

WOD 488

Part A:
3 Push Press/2 Push Jerk @ 95 lbs.
3 Push Press/2 Push Jerk @ 115 lbs.

Part B:
12 AMRAP
15 Double Under
10 Push Press @ 65 lbs.
5 Barbell Burpees

Total - 5 Rounds + 15 Doubles Under + 1 Push Press