WOD: 5 Rounds of 400m Run 10 Knees to Elbows 10 Alt. Turkish Get-Ups 53/35 20 min time cap.

WOD: For time: 50 Cal Row 5  Handstand Push-Ups 40 Cal Row 4 Handstand Push-Ups 30 Cal Row 3 Handstand Push-Ups 20 Cal Row 2 Handstand Push-Ups 10 Cal row 1 Handstand Push-Ups

WOD: For time 21-15-9 of Thrusters 95/65 Bar Facing Burpees *400m run after each round

WOD: Max rounds in 3 mins of 9 Squat 6 Push-Ups 3 Power Cleans 135/95 *Rest 1 min. Repeat for 5 rounds

WOD: For time 10 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 20 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 30 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 40 Alt. DB Snatches 50/35 50ft DB Front Rack Walking Lunge 50 Alt. DB Snatches 50/35 50ft DB Front…

WOD: 5 rounds for time 15 Box Jump Overs 24/20 10 Toes to Bar 5 Handstand Push-Ups

WOD: 20 min AMRAP for total Double Unders 400m run Max effort Double Unders *Double unders and singles ONLY. No struggles.

WOD: 5 rounds for time 100m Run 1 Rope Climb 1 Peg board ascent Top/E 10 Alt. DB Snatches 50/35 17 Min time cap.

WOD: 12 Minute EMOM of 2 Muscle-up + 4 Ring dips

WOD: Each for time 1 Mile for time rest as needed 500m Row for time Rest as needed 30 Cal. Assault Bike for time Do in any order. Must use assault bike. Athletes track your own times. This WOD is more for your own personal records. It is always good to have times for things…

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED