5 RFT

10 wall walks
10 T2B
20 Box Jumps

Progressive

185, 205, 225 and tried 245 for the heck of it and missed

Conditioning: “Annie” 50-40-30-20-10 reps for time of

Situps
Double Unders

Did 20 DU for the 50, did all 40 DU, SU after that

With a 50:00 running clock:

0:00-10:00 Establish a 1RM Snatch. 65
10:00-20:00 Establish a 1RM Clean & Jerk. 90
20:00-30:00 Establish a 3RM Front Squat. 135
30:00-35:00 Cleanup.
35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
(8+5)=245
Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
Elite male: 1400+
Elite female: 1000+

WOD
• 5k row

Post-WOD
• 50 pull-ups
• Plank (2:30)
• 50 push-ups
• 100 sit-ups

For time:

Run 800 meters
145 pound Power clean, 30 reps
Run 800 meters

5 rds
5 squats (40s)
200m row
9:20

21-15-9
HSPU
Lunge (count each one)
5:20

All-levels WOD/Beginner WOD:
A. Deadlift 3-3-3-3-3
B. TABATA THIS
8 rounds at each exercise where one round is 20 seconds work, 10 seconds rest. Score is total reps + calories rowed:
Row : 6
squat :13
pull up : 5
push up : 7
sit up : 10

15 min AMRAP
9 DL, 135lb
12 Hand release pushups
15 Box jumps, 24"

@ 8+25

Badger
3 RFT
30 squat cleans, 95lb
30 pullups
800m run

@ 29:39