“Last Ascent”

5-10-15 reps for time:
225/155lb Back Squat
24/20″ Box Jump

Scaled @ #135-Time:5:02

Recover, then…

Tabata Burpees
*8 rounds of 20 seconds of work, 10 seconds rest. Score is total burpees for all 8 rounds.

Score-58 Burpees

Pull Ups
BW x 7
BW+25 x 5
BW+35 x 3
BW+40 x 1

Dips
BW x 10
BW+25 x 5
BW+40 x 5
BW+55 x 3
BW+70 x 3

Deadlifts
95 x 10
175 x 7
265 x 5
285 x 3
300 x 1

3 sets of:
Max HSPU's (worked on posture in the hand stand, and developing to negatives) 10,9,6
Max Strict Pullups (12,10,8 reps - strict)
1 minute rest between sets

6x2 Squat @ 275#

3x10 - reverse hypers @ 25#

WOD: I did regular Annie
For time:
Double Under's: 50-40-30-20-10
Situps: 50 - 40 - 30 - 20 - 10

Save dips for later

18 Minute AMRAP
-15 Box Jump (24"/20") (Started with box jumps, later became step-ups. 20").
-12 Push Press (115/75)
- 9 Toes to Bar (Did GHD)

Deadlift
5x5 @ 275#

15min AMRAP
40m OH Lunge 95#
40m Bear Crawl
200m Run

Warmup
Row 2k -7:40

Squat 5x5@265lbs
Straight Press5x5@125lbs
PowerCleans 3-3-3-3 @155lbs

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups Modded to 10/10 PU/Dips

Time is approximate, this was horrible. I hate high volume but its what I need the most work on.

Team WOD!
2 round

225 / #155 DL

400 meter row

45 / #33 thrusters

100 meter #135 / #90 sled pull

Team members: JR, Morgan, Nicole

Back Squats

10, 5, 3, 3, 1, 1, 1, 1
45%, 55%, 65%, 65%, 90%, 95%, 100%, 105% of #255

115, #145, #165, #185, #225, #245, #265, #275, #285F

150 Burpees for time