5 RDS
12 D/L
9 HANG POWER CLEANS
6 PUSH JERKS
12 PULL UPS
200 MT RUN

RX 85/115
RX+105/155

EWOD + WOD OF THE DAY

2 MINS REST AFTER EACH STATION

TEAMS OF 2
IN 8 MIN
TEAM MUST COMPLETE
AS MANY AIR SQUATS/ CAL ON BIKE AS POSSIBLE(SWITCH EVERY 15 CAL)

8MIN
TEAM MUST COMPLETE
AS MANY SIT UPS AND CAL ON THE ROWER (SWITCH EVERY 15 CAL)

8 MIN TEAM MUST COMPLETE
AS MANY KB SWINGS AND 100 MT RUN ( SWITCH AFTER EVERY RUN) 35/55

BUY OUT
100 WALL BALLS FOR THE TEAM

SCORE TOTAL REPS + CAL
EVERY RUN = 1

BRNG SALLY UP BACK SQUAT CHALLENGE. 55/75
EVERY TIME THE SONG SAYS "BRING SALLY DOW" YOU SQUAT DOWN AND HOLD UNTIL YOU HEAR "BRING SALLY UP" REPEAT FOR THE DURATION OF THE SONG.
REST 3 MIN

WOD

RANDY
75 POWER SNATCHES 55/75
EVERY TIME YOU DROP THE BAR
10 BURPEES + 400 MT RUN
( NO RACKING ALLOWED)
35 KNEES TO ELBOWS

7 RDS
7 BURPEES
14 ALT STEP UPS W. DB 20/30
21 V-UPS
1 ROPE CLIMB
10 CAL BIKE OR ROW