Back Squats:
5 @ 75% - 240
3 @ 85% - 270
1 @ 95% - 305

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 25#
10 T2B

3 Rounds

8 Split Snatch (alt legs) MOD: 40#, did not alternate legs

7 Bar muscle ups MOD: 7 ring rows, 7 bar dips (no band, jump up and focus on slow

negative, per Burt)

Run 400m

6 Rounds

10 Wallballs 20/14

30 Abmats

300m Run

First WOD with 14# Wall Ball!

Back Squats:
5 @ 75% - 240
3 @ 85% - 270
1 @ 95% - 305

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 35#
10 T2B

Tabata

HSPU 3
Burpees 5
Box Jumps 7
PU 4 :(
SU 9 :(

28 TOTAL

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

• 155 squat clean 24" box*

315 X 1

Part 1
3-3-3-3-3 of overhead squats

Part 2
3 rounds, for time
400m run
15 overhead squats @ 55lbs

8 Rounds for Time:
12 KB swings @ 53#
12 KB High Pulls "
12 KB Vert Crunches "

Clean and Jerk Work:
worked up to 235# for 2

Lift: Power Clean 3-2-1-1

WOD: Football Gone Bad

DB Thrusters 45/35
Box Jumps
Push-ups
Double-unders
Row

One min at each station, 3 rounds, one min. rest between rounds