WOD: 9 Basic Movements

For Time:50 Back Squat40 Front Squat30 Overhead Squat30 Shoulder Press40 Push Press50 Push Jerk 50 Dead Lift40 Sumo Dead Lift High-Pull30 Hang Squat Cleanm 75# / w 45#* Post time to comments

WOD: “Mary”

Complete as many rounds as possible in 20 minutes of: 5 Hand-stand Push-ups10 Single-leg Squats15 Pull-ups* Post rounds and reps completed to comments.

WOD: Run & Atomic Sit-ups

For Time:Run or Row 800 meters25 Atomic Sit-upRun or Row 800 meters25 Bar of Life  Demo Video, courtesy CF Football * Post time to comments.