Karen

150 Wall Balls 20/14

Teams of 2 relay style

P1 start on thrusters

P2 start on CTB

switch when each athlete is finished

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to...

Deadlift 5-5-3-3-3-1-1-1-1 reps

WOD - 10 min cap

10 Deadlift 225/155

50 DU

8 Deadlift 225/155 

40 DU

6 Deadlift 225/155

30 DU

4 Deadlift 225/155

20 DU

2 Deadlift 225/155

10 DU

Complete as many rounds as possible in 7 minutes of:

15-cal. row

15 push-ups

4 rounds for time of:

15 box jumps

Run 400 meters

For Time

Teams of 2

P1 - 200m Row

P2 - MR Floor Presses

Continue until team completes 100 Floor Presses 155/105

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Ab Mat sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father D...

15-12-9-6-3 reps for time of:

Dumbbell hang clean and jerks

Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata Straight leg Deadlift

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 secon...