Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
Some Pole Vault Takeoffs (no bend)
Lots of Pole Vault Plant Drills
Gymnastics (Handstand Holds, 2x5 Deficit Hands-to-Shoulders HSPU)
Static Stretching (Cooldown)

A. Back squat @ 32x1
(3sec down, 2 sec pause at bottom, 1 sec pause at top)
5,5,4,4,3,3,2,2,1,1
2 min rest between sets
+
12 min Cap
20 Burpees
20 C&J, 95lb
20 Burpees
20 C&J, 115lb
20 Burpees
20 C&J, 135lb

A. 135-185-205-225-245-265-275-295-305-315; 11:27

Fran @75#
Rx Pullups

1 round max
3x25, 3x35, 2x44, 1x53

100 burpees for time

Strength
12 min to 1 RM Clean- 75lbs

WOD- Dee
3 round- for time

15 burpees w/ 10 lb plate
25 snatches- 35lbs

Practiced Deadlift- 105lbs 1 RM

-Drills and Skills-
• 3 Sets with one Min Rest
Between
Max Muscle Ups

• 3 Sets Wall Walk (Nose to Wall) 30 sec handstand hold

-WOD-
15 MIN AMRAP
40 STOH 55lbs
30 Front Squats- 55lbs
20 Toes to Bar
10 ALT Pistols

only got STOH and Front Squat

warmup: 2x (200m row, 10 PVC pts, 10 spiderman, 10 ring rows, 10 goblet squat (26), 10 box step ups (18), 5 snatch prep pvc pipe (DL, DL shrug, DL high pull, muscle snatch)

strength: 5x2 snatch. 55. Working on form.

WOD:
EMOTM for 10min
3 Snatches (*55)
6 Box Jump - (*12")

$out: Tabata V-Sit ups. 4mins - 20 sec on, 10 sec off. 12 reps. 96 total.

5 RFT:
250 meter row
20 Abmat sit-ups
20 Push-ups
20 Walking Lunges

*22 minute cap
L2: 20 Knee Push-ups
L1: 4 Rounds only; 20 Knee Push-ups

AMRAP 10:
12 Box Jumps (24, 20)
9 Dead Lifts (185, 135)
6 Over the bar Burpees

L3: (155, 105) (24, 20)
L2: (135, 95) (20, 15)
L1: (95, 65) (20, 15)