CrossFit Siloam Springs – CrossFit Metcon Glenn Pendlay(Partner) (Time) 2,000 meter Row 20 Ground-to-Overheads (135/95 lb) 1,500 meter Row 20 Ground-to-Overheads (135/95 lb) 1,000 meter Row 20 Ground-to-Overheads (135/95 lb) 500 meter Row 10

Partner WOD Metcon Metcon (Time) 2 rounds 50 Db ground to overhead 35/25 50 Box overs 20 inches for both 50 Weighted sit-ups 15 pound plate 50 Db hang power clean 35/25

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 2 rounds 50 Db ground to overhead 35/25 50 Box overs 20 inches for both 50 Weighted sit-ups 15 pound plate 50

21-15-9 Weightlifting Back Squat (3×3@85%+) Metcon Metcon (Time) 21-15-9 Thrusters 96/65 Bar over burpees After the set of 21 do 5 glute ham raises After the set of 15 do 5 glute ham raises

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×3@85%+) Metcon Metcon (Time) 21-15-9 Thrusters 96/65 Bar over burpees After the set of 21 do 5 good mornings After the set of 15 do 5

2 Rounds Metcon Metcon 2 rounds ( not scored) Minute 1 max rep pull-ups Minute 2 Rest Minute 3 max rep ghds Minute 4 rest Minute 5 max reps chest to bar pull-ups Minute

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 2 rounds ( not scored) Minute 1 max rep pull-ups Minute 2 Rest Minute 3 max rep ghds Minute 4 rest Minute 5 max reps

21-15-9 Metcon Metcon (Time) 21-15-9 Medball cleans 20/14 Deadlift 235/155 Stepups 24/20 Db snatch 50/35 After you complete 21 of all movements do a rope climb after all of 15 a rope climb and