7 hspu
7 thrusters
7 knees to elbows
7 dead lifts
7 burpees
7 kettlebell swings
7 pullups

A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

EMOM 6min
Clean x4
Jerk x1
135#

6min AMRAP
5 HSPU
5 Burpee

Then run 1mi

Ten round for time :

10 Thrusters 95 pounds
10 ring push ups

Brukte bøyler i stedet for ringer

-7 X 3 Push Press (85, 80, 75, 70, 65, 60, 55) I tried #90 at first but failed.

-Find 2RM Weighted Pull Up (Just did banded pullups)

-4 X 15 DB Row (#25)

-Double Under Ladder by 5
5 minutes
I just worked on trying to string du's together. Getting there!

-7 X 3 Push Press (Worked up to 125#)

-Find 2RM Weighted Pull Up (my own weight)

-4 X 15 DB Row (35/45#)

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down -practiced DU

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

120-120-130-130-140

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

5-4-3-2-1 of:

Clean & Jerk 135#
Muscle-Ups

For time.

4 Rounds for Time
400 meter row
15 kettlebell swings
15 sit ups

10 Deadlifts @175
12 box jumps
14 burpees over the bar

Partner A runs 400 w/15# med ball while parnter B does work.

Partnered with Samantha "snatch sistas"

7x3 Full Vest. Hit 3 on all sets!!!!

90s rest.