12 set of 2 Deadlift @315 with 1 minute rest between sets
2 Sets of Glute Ham Raises 5 reps negatives
1 set 15 back extensions
1 set 20 back extensions

Team WOD
4 rounds of:
Person #1 - 21 Squat Snatches (I did 95# rx, Bobby did 75#)
Person #2 - Med ball cleans for max reps @ 20#
(MBCs are done until Person #1 finishes the snatches)
then
50 med ball toss partner sit-ups
then
200m tire pull (together)

Partners switch snatch & MBC very round - two scores, total time & number of MBCs

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Great job to Bobby my partner, we kicked ass today! This one was tough, first WOD in 4 days due to a rib injury, felt good to be back!

Med ball cleans - we had a total of 211

"lisa's 30th bday wod"
For time:
30 box jumps @ 24"
30 jumping pull-ups
30 kb swings @ 1.0pd (35#)
30 walking lunge
30 knees to elbow
30 push press @ 45#
30 back extensions
30 burpees
30 double unders (60 single unders)

This is the individual version of the team Braveheart WOD.
4 rounds of :
15 squat snatches @ 30#
25 med ball cleans @ 10#
35 abmat sit-ups with 10# medicine ball
400m plate run w/15# (note: one round I ran with Z baby, he is more than 15# haha!)

20 min AMRAP

10 Reverse Wallball 20/14 10ft

10 KBS 1.5/1pood

10 Box Jump 24/20

7 2/3 +9

Overhead squat 1-1-1-1-1 reps 75, 95, 115, 125, 135fail
Front squat 1-1-1-1-1 reps 135, 155, 165, 185 fail, 185 fail
Back squat 1-1-1-1-1 reps 185, 205, 225, 235 2in, 235 fail

As many rounds as possible in 15 minutes:

5 Reps Any Way Overhead - 185 lbs
10 Pull Ups
15 Push Ups

This was TOUGH. I had to scale the weight to 155# after the second round. I finished with 8 rounds and 2 overhead even with the weight change mid wod.

5X5 Bench Press
185,195,215,225, 245 (failed on 4)

5X5 Dead Lift/ 5 Clean Pull Hang

185, 195, 205, 205, 215

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under

5 Rounds plus 10 double unders

Easy 5 miles
47 ish
Outdoor cold, sick

Snatch 1 RM