9am wod throwdown with Ryen Rae!  Be there. Bring a friend!  

Buy In: 4 burpees. Musical Med Balls!  10 burpees upon elimination.  Yes these burpees count towards the challenge. You can't stockpile them for later though.

"Karen"

Complete 150 wall balls for time

Women 14# 9',  Men 20# 10',  Beast-ette 20# 10',  Beast 25# 10'  

Buy In: 3 burpees. 12 reps cat/camel, GHD situps, supermans, bridges, side-lying bridges

Deadlift 2x3@60%, 2x3@70%, 1x Max Reps@80%

then in 12 minutes:

10 Power Cleans 53/115

10 Box Jumps (step-ups are fine)

15 Power Cleans 63/135

10 Box Jumps

20 Power Cleans 73/165

10 Box Jumps

25 Power Cleans 83/185

10 Box Jumps

30 Power Cleans 93/205

10 Box Jumps

35 Power Cleans 113/225

record total reps completed.

Buy In: 2 burpees. Tabata Row or Double unders. 12 reps- hollow body crunch, turkish get-up (6/side no weight), toes to bar, scap-jacks, band pull aparts.

Bench Press: 2x3@60%,2x3@70%, 1x max reps@80%

3 sets of 5 reps

Chins

Dips

Barbell Rows

Buy In: 1 Burpee. Squat prep-pvc hip flexor smash, ues a ball for glute smash, pvc calf smash.

Squat- 10 reps unloaded barbell 3 reps@60%,3 reps@70%, max reps@80%

Complete 3 rounds for time of:

30 Wall Balls

30 Double Unders