Author: Shawna White

W.O.D. Complete For Time “Half Murph” 800 Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 Run Rx: Perform in order un-partitioned.  With a vest 20/14.  Scale as needed  and scale partition or vest as needed.

W.O.D. “Diane” 21-15-9 Deadlift 225/155 Handstand Push Ups (Sc, Box HSPU) Strength/Skill Deadlift 5×4 @ 65%

Strength/Skill Front Squat 3×2 @ 85% W.O.D. Complete For Time 9-6-3-6-9 Ring Muscle Ups (Sc :”Double” Ring Dips, Ring Rows) Burpee Box Overs 24/20

Strength/Skill Bench Press 4×2 @ 85% W.O.D. AMRAP 15 minutes 10 Push Ups 20 Air Squats 30 Double Unders (Sc, 90 Single Unders)

Strength/Skill Clean 6×1 @ 80% W.O.D. Complete as many rounds as possible in 12 minutes of: 1-2-3-4-5 reps of:Cleans 185/125 (full squat)Strict chest-to-bar pull-up After finishing the round of 5, start over at 1 and work through the ladder again. …

BTC WOD 21.4.13 Read more »