"Nasty Girls" WOD

For Time:

3 Rounds

50 Air Squats

7 Muscle Ups

10 Hanging Power Cleans @135/95lbs

"Zimmerman" WOD

AMRAP for 25 Minutes:

11 Chest to Bar Pull-ups

2 Deadlifts @315

10 Handstand Push-ups

"Hotel Hell" WOD

For Time:

100 Hanging Squat Clean Thrusters

5 Burpees at the top of vry minute



"Blake" Hero WOD

For Time:

4 Rounds:

100 ft. walking lunges with 45/35lb plate held overhead

30 box jumps

20 wall ball shots @20/14lb

10 handstand push-ups



"Helen" WOD

For Time:

3 Rounds:

400 Meter Run

21 Kettlebell Swings

12 Pull-ups

Dead Arms

For Time:

5 Rounds:

3 Power Cleans @155/135lbs

10 Burpees

17 Chest to Bar Pull-ups

26 Push Press @115/95lbs



"King Kong" WOD

For time:

3 Rounds;

1 deadlift @415/310lbs

2 Muscle-ups

3 Squat-Cleans @155/95lbs

4 Handstand Push-ups