WOD:

Five rounds for time of:
15 Deadlifts, (185/135)
15 Toes to bar

20 min AMRAP

10 Reverse Wallball 20/14 10ft

10 KBS 1.5/1pood

10 Box Jump 24/20

Orange KBS, 18in box. Had little control of the ball @ first. Need to squat & let the hips do the work/throwing. 8+2 rounds.

5 rounds with 2 min rest after each round

5 power cleans 135/115
10 burpees
100m run

Max 2 rep Back Squat-95#
75# cleans.

for Time: 21-15-19
- Thruster (75)
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

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

---

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