WOD: 18 Min AMRAP of 400m Run 10 Burpees 20 Toes to Bar 30 Walking Lunges

WOD: 15 mins to establish 1 RM deadlift Then Every 2 minutes for 5 rounds 20 Deadlifts 225/155 10 Strict DB Shoulder Press 35/20 100m Medball Sprint 20/14 2 Min break between rounds

WOD: 3 rounds of “TABATA” “Tabata” Row Rest 1 minute “Tabata” Burpees Rest 1 minute “Tabata” Row *The TABATA interval is 20 sec. of work, 10 sec. of rest. For 8 intervals Note: Your TABATA score is the least number of calories rowed or reps performed in any of the 8 intervals.

WOD: 5 rounds of 3 min AMRAP of 5 Handstand Push-Ups 5 Double Kettlebell Snatches 53/35 *only completed rounds count as score. 2 Minute rest in-between each round.

WOD: 17 min. AMRAP of 1 Rope climb 7 Back Squat (w/rack) 185/130 30 Double-Unders

WOD: For time 21 Deadlifts 225/155 200m Run 15 Deadlifts 225/155 400m Run 9 Deadlifts 225/155 800m Run 20 min. time cap.

WOD: 15 min to establish Max height box jump Then 3 Rounds for time 200 ft. Bear Crawls 20 Box Jumps 30/24 12 Toe to Bar

WOD: For total rowing calories and time 2 min max effort cal row Rest 1 min 2 min max effort assault/air bike Rest 1 min 1 mile run

WOD: 10 minute AMRAP of 10 Deadlifts 155/110 9 Hang Power Cleans 115/110 8 Alt. Pistols Cash out: 200m Sled Drag Note: your cash out is after your 10 minute wod. It should be as heavy as possible and as fast as possible. Your weight is also a part of your score.

OPEN WOD: 15.4 8 minute AMRAP of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps…

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED