Daily WOD – Page 2 – The Gym on Main

4 RFT: 400 m Sprint 8-6-4-2 KB Thrusters 55/35 Reverse Lunges w/ kB 55/35 KB Swings 55/35

5 RFT- Run 400 m 5 Strict Pull-ups 4 Power Snatch 125/95 3 OH Squats 125/95 2 Snatch 125/95

50-40-30-20-10 Wall Balls 20/14 KB Thrusters 55/35 Weighted Sit-ups Run 400 Meters between each set (after 50, 40, 30 and 20)

5 RFT- 5 Squat Cleans 135/105 4 Front Racked Lunges 3 Thrusters 2 Burpees over the Barbell (Same Barbell throughout)

5 RFT- Run 400 m 8 Double DB Snatch 40s/20s 16 Wall Balls 8 OH Squats 115/85

27 Calorie Row 27 Thrusters 95/65 15 Abmat Sit-ups 21 Calorie Row 21 Thrusters 15 Abmat Sit-ups 15 Calorie Row 15 Thrusters 95/65 15 Abmat Sit-ups

Run 800 meters 15 Power Snatch 115/75 15 OH Squats 115/75 Run 800 meters 12 Power Snatch 12 OH Squats Run 800 meters 9 Power Snatch 9 OH Squats

18-15-12-9-6-3Thrusters 95/65Pull-upsBox Jumps

3 RFT: Run (or row) 400 m. 4 Thruster+Fwd. Front Lunge each leg (lungester) w/ dbs 40s/25s 4 Devil Presses 40s/25s 8 OH Squats 115/85 8 Push Press 115/85