Running Clock WODs

4 Rds :45/:15 Hang Power Cleans 105/75# Lateral Jumpovers Kettlebell Swings 53/44# Shuttle Sprints Toes to Bar Double Unders

4 Rds 1 min at each: Pull Ups Box Jumps 24/20″ AB for Cal Tuck Ups Rest

“Bring A Friend Friday” 5 Rds :30/:30 Front Rack Squats DB Push Press Double Unders/Single Unders Tuck Ups AB for Cal

3 Rds 1 min at each: Slam Balls 40/30# Row for Cal Kettlebell Swings 53/44# Wall Balls 20/14# Ring Rows Rest

5 Rds :30/:30 Med Ball Cleans 20/14# Knees to Elbows Row for Cal DB Thrusters 35/25# Hollow Rocks

3 Rds 1 min at each: Ring Dips Pistols Ring Rows Box Jumps 24/20″ Assault Bike Rest

4 Rds :30/:30 HSPU DB Step Ups 35/25# Hollow Rocks Air Squats Pendulum Swings

5 Rds 1 min at each Wall Balls 20/14# Row for Cal Push Jerk 75/55# Double Unders Sit Ups Rest

5 Rds 1 min at each Push Jerk 95/65# Box Jumps 24/20″ Bar-Over Burpees Power Snatch AB for Cal Rest