WOD

Strict Press 3-3-3-3 AMRAP 10min 5 strict Press 10 bar jump overs

Hot Shot 19 Dedication to the Arizona Fire Fighters

Partner WOD 2 mins work, 1 min rest b/w each movement Power Clean Jerk Clean and Jerk 1 mile run

Thrusters 3-3-3-3 21-15-9 Thrusters Push ups 400m run

8 Rounds 50 meter sprint 50 double unders

800m Run 10-9-8-7-6-5-4-3-2-1 Burpees Push ups Air squats Dips 800m Run

  Nancy

10 minutes AMRAP 5 Front squats 5 Hang cleans 5 Push Press