My Kind of WOD (1 round only)

WOD 1: "Baseline", for time: 3:51
500 m Row
40 BW Squats
30 AbMat Situps
20 Push Ups
10 Pullups


WOD 2: One round of "D.T." for time: :37
12 Deadlift (155/95)
9 Hang power clean (155/105)
6 Push jerk (155/95)


WOD 3: One round of "Blake" for time: 3:02
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, (24"/20")
20 Wallball shots, (20/14)
10 Handstand push-ups


WOD 4: One round of "Gator" for time: :40
5 Front squat, (185/125)
26 Ring push-ups

Each round is separately timed, then all four are added for your total.

Total 8:10



"DT"

12 Deadlift @ 155lbs



9 Hang Power Cleans @ 155lbs



6 Push Jerks @ 155lbs