5RFT

TEAM “RJ”

Warm-up Agility drills [5 minutes] Partner WOD – Time Cap 45 Minutes Run together; split the reps as necessary Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups

Electric Boogaloo

Warm-up: 400m Jog 400m Run 400m Sprint for time 5 Rounds for time: 10 Deadlifts (225/155) 10 Box Jumps (24″/20″)

Ripple Effect

Warm-up 3 x 500m row ~2 minutes rest between METCON For time complete: 800m Run —————- 5 rounds of: 6 Ring Dips 9 T2B 12 Front Squats (115/75) —————- 800m Run

Replacement Refs

5 Rounds for time 20 KB Swings (53/40) 20 Box Jumps (24″/20″) 20 DB Shoulder to OH (35/20) 20 DU’s

Hamburger Hill

5 Rounds for time 5 Hang Power Cleans (185/125) 10 HSPU 400m Run

Kryptonite Kastle

5 Rounds for time: 200m Run 10 Medball Cleans (20/14) 10 Wallball (20/14) – 10′ Target

House Money

5 Rounds For time: 15m Bear Crawl 15m Burpee Broad Jumps 15m Walking Lunge 30 Squats

Stout, Smooth and Sticky

5 Rounds for time 20 Back Squat (135/95) 200m Run 10 Strict HSPU – Scale to standing strict press

Roller Coaster

5 Rounds for time: 200m Run 10 Bar Hop Burpees 10 Slam Balls (20/15) 10 Box Jumps (24″/20″) 10 KB Swings (53/40)