WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

Barbell Cluster-8 @Bodyweight
Sand Bag Get Ups-8L/8R
Hammer Strikes-30(15/15)

x5 Rounds:
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Conditioning:

Dumbbell Thrusters(2x60#-50#-M/2x40#-30#-W)
Med Ball Slams   >3-6-9-12-15-18-21 Reps of Each
Double Unders-40

For Time:
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Rowing:

600M Row
Wall Ball-20(20#/14#-10ft)
Burpee-15

x4 Rounds AFAP For Time:
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