This WOD is in Dedication to our local HERO Captain Paul Webber of the United States Marine Corp. Thanks for your service, stay safe and come home soon so we can kill some WODS together.

Strength: ZOTS Press 5×5

WOD:

“Slobberknocker”

8 Rounds for time

2 Snatches (135/95)

4 Push Press (135/95)

6 Chest to bar pull-ups

Run 200m

Core: 50 ab mat situps, 50 meter one arm Farmers Walk x 4 (53/18 alternate each arm)

Strength:  5 sets max ring dips w/ 20lb vest

Wod:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CORE: 50 ab mat sit ups/3×10 half moons 20/8#

Strength: 3×5 Back Squat

Barbara –
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds

Happy V Day!

Strength: 3 x Max Pullups with 20 lb vest

WOD:

60 ft Crab Walk Forward/60 ft Crab Walk Backward

20 One Arm KB Snatches (10 on each arm) 53/18

30 Thrusters 45/33

40 Overhead Squats 45/33

60 ft Crab Walk Forward/60 ft Crab Walk Backward

40 Push Press 45/33

30 Lunges Holding Bumper Plate Overhead 45/15

20 Double Pushup Burpess

60 ft Crab Walk Forward/60 ft Crab Walk Backward

Core: 25 Knees to Elbows, 25 GHD Situps

Strength: 5×3 Shoulder Press

Wod:

30 Wall Ball (buy in)

3 Min Amrap

5 Pull Ups

10 Burpees

rest 1 minute

3 Min Amrap

5 Body weight Back Squats

10 Ring Dips

Core:  Overhead Hold 115# max time x 3