BRING YOUR FAMILY AND FRIENDS!! FAMILY, FUN AND COMMUNITY 3 RDS FOR REPS OF: 3:00 BURPEE BOX JUMP 20″ 2:00 ALT. DB POWER SNATCH 35/25 1:00 JUMPING SPLIT LUNGE *REST 2 MIN BETWEEN RDS Wall Ball Shot 20/14 1:00 Rest AFTER EACH ROUND
“NOOKIE” AMRAP in 20 minutes 7 Squat Cleans (40/30 kg) 7 Push Press (40/30 kg) 7 Back Squats (40/30 kg) 200 meter Run This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on
15:00 to find max: Snatch Complex Snatch+ Hang Snatch+ Over Head Squat then 12:00 AMRAP 25 Pull Ups 50 Cal Row 100 OHS @45/35 50 Box Jump 25 Pull Ups
For Time: 4×3 Muscle Ups 40 cal Row 4×3 Muscle Ups 14:00 AMRAP 60 Double Unders 50 Toes to Bar 40 Wall Balls 30 Power Cleans 135/95 20 Muscle Ups Accessory Cash Out 3×20 Dumbbell Curls 10 per arm
15:00 to Establish Max Dead Lift 10-8-6-4-2 15:00 AMRAP 3 Burpee Box Jump Over 3 Dead Lift 155/105 6 Burpee Box Jump Over 6 Dead Lift 9 Burpee Box Jump Over 9 Dead Lift CONTINUE ADDING 3 REPS…. Mobility Cash Out 2:30 Pigeon Stretch Hold on Each Leg. Foam Roll Low Back 3:00
