Front Squat 1-1-1-1-1-1-1

4x backwards run/sprint forward
100 DU or 50 tuck jumps
50 GHSU or 100 ABMAT
30 KB - used orange kettlebell
20 Tire Jumps

Advanced - 2 rounds
Beginners - 1 round

WOD:

800M Run
30 Power Snatch (RX 135/95)
30 Box Jumps
800M Run

A few times i been around that track.... lemme hear ya say this shit is bananas. B-A-N-A-N-A-S.

Run Snatch Jump Run
WOD:

800M Run
30 Power Snatch (65)
30 Box Jumps
800M Run

SHOULDER PRESS CHALLENGE: 35 x 10

3 ROUNDS

400m Run: Row 500m

25 Wallball 20/14 - working on getting to the 10 ft mark.

15 KBS 1.5/1pood

5 L-Pull-ups: Band pull ups

800 M Run
30 Power Snatch (135#)
30 Box Jumps (24in)
800 M Run

13:19

For time

Run 100m backwards, then sprint 100m forwards x4
100 Double Unders
50 Glute Ham Sit Ups
30 KB swings RX for females was 1.5 pood/53#
20 Box Jumps - 24"

Advanced runners - 2 total rounds
Beginners - 1 round

Wasn't pretty but I finished!

(Fran)
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

(Skill)
OHS - 3 x 15 at 75lbs

Bench press 1RM: 225lbs
Squat 1RM: 295lbs
Mile time: 6:29