PRE: 12 Minute Clock: 5 Hang Snatches (Athletes choose a moderate load), 20 Handstand Shoulder Taps

WOD: For time: -21-15-9: Box jumps (30/24)

-12-9-6: Power Cleans (185/125)

POST: 4 Sets: 20 Floor Wipers, :10-:20 Second Ring Dip Support Holds

PRE: 5 Sets: 4 Sumo Deadlifts (315/225), 8 Axle Bar Reverse Grip Bent Over Rows (95/65)

WOD: "Wodapalooza WOD 4" For time:

-10-20-30-40-50 Wall Balls (20/14)

*5x50ft shuttle runs after each round

(25ft down + 25ft back=1)

POST: 120 MB Russian Twist

PRE: Movement Standards

WOD: Partner Day! For time: 20 Rounds:

-12/9 Cal Bike/Row/Ski

-10 Front Rack Lunges (95/65)

-8 TTB (K2E/KB V-ups)

*Partners alt. whole rounds and rest.

POST: Mobility