For those that have completed 18.5 the WOD is below. If not 18.5 awaits!
Operation
20 min AMRAP
2 BB Complex
Power Clean 115/85
Front Squat
Split Jerk
Back Squat
20 Ab-mat Sit-ups
2 Toes-to-Bar
4 BB Complex
20 Ab-mar Sit-ups
4 TTB
6 BB Complex 20 Ab-mar Sit-ups 6 TTB
BB complex and TTB have ascending reps by 2
each time through
LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5
3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a