Courtesy of CrossFit FireBase WOD 200 M Run 20 Squats 15 KB Swings 10 Push Press 4 Rounds for Time

Video courtesy of Crossfit Fire WOD 3 Rounds for Time 400 m Run 50 squats

“Annie Are You Ok?” WOD “Annie” 50-40-30-20-10 Double Unders Sit Ups For Time

Thrusters at Bayou City Crossfit   WOD 15-10-5 Thrusters Pull Ups Push Ups For Time Men #95 Women #65

WOD 10 Rounds 10 Sumo Deadlift High Pull 10 Dips

“Oso” aka “The DB Bear Complex” AMRP in 10 Minutes 5 Deadlift 5 Hang Power Cleans 5 Push Press

Rest Day

WOD Overhead Weighted Carry 5 Overhead Squats Overhead Weighted Carry Push Ups 20 Sit Ups 20 Back Ext 20 Squats 20 Four Rounds for Time

Today’s WOD Run 400 Meters 15 Ring Rows 15 Ring Dips 12 Ring Rows 12 Ring Dips 9 Ring Rows 9 Ring Dips 6 Ring Rows 6 Ring Dips 3 Ring Rows 3 Ring Dips 400 Meter Run

WOD: Push Press KB Swing 21-15-9 For Time Men #95 1.5 pd KB Women #65 1 pd KB

10 Clean and Jerk 25 Double Under’s 8 Clean and Jerk 20 Double Under’s 6 Clean and Jerk 15 Double Under’s 4 Clean and Jerk 10 Double Under’s 2 Clean and Jerk 5 Double Under’s