Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees

Front Squat

Community WOD Hero WOD - "BULL"

2 rounds for time:
200 double-unders
50 overhead squat [BB:135/95 lbs, DB version: 100 double DB overhead lunges 50/35 lbs]
50 pull-ups
1 mile run

Time cap: 60 min

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

DB Bench Presses

5x8

Single KB carries

3 sets of 100ft. per side

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, one partner working at a time, split as desired (Except run):
50 double DB burpees box steps over 50/35 lbs, 24/20 in
100 pushups
800m run together
100 pushups

Warm up

3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls

Snatch

Warm up

3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang

Paused Front Squats

Warm up

Run 400m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS
30 high knees

Endurance (40 min)

Warm up

3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises

Tempo overhead squat

Warm up

6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters

Clean & Jerks

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

Banded Deadlifts

5x2 at 80%

Incline DB bench press