Pre-Wod
1RM Deadlifts (#255)
5 - 60% @ #155
5 - 65% @ #175
5 - 70% @ #195
WOD for time:
21 Thrusters (95/65) used 65# round one, then 75# for round 2-3
21 Pullups
8 minutes Mobility work
15 Thrusters
15 Pullups
8 minutes Mobility work
9 Thrusters
9 Pullups

There is no description for this WOD as it is stat.

Result: 00:05:48

Every minute on the minute for 9 minutes alternate between:

• Minute 1: Sledpush x 30s (Heavy) or 10 Heavy RDLs
• Minute 2: 10 Barbell Rows (Heavy)
• Minute 3: L-Sit or Hollow-Hold x 10-20s.

3 Rounds For Time (1 minute rest between each round):

20 Wall Ball Shots (Rx 20/14 lbs) - 6 lb. ball
20 Sumo Dead Lift High Pulls (Rx 75/55 lbs) - 30 lb. KB
20 Box Jumps (Rx 24") - step ups
20 Push Presses (Rx 75/55 lbs) - 35 lb. bar

20 Ring Rows - bent knees, feet on ground

Shoulder acting up, staying with very light weights.

22:03 total time

: Rounds For Time (1 minute rest between each round):

20 Wall Ball Shots (20# M, 14# W)
Sumo Dead Lift High Pulls (75# M, 55# W)
Box Jumps (24" M, 20" W)
20 Push Presses (75# M, 55# W)

20 Ring Rows

29:01...I used 45# for the SDLHP and the Push Press and 10# for the wall ball (3rd round used 12#)

3 rounds for time:
400M Run
15 KB Swing #80
40 Sit-ups

All with #20 weight vest

4 x 6 tempo, 3 s lowering

4 x 6 tempo, 3s lowering

10 stoh @ 60kg
10 pull ups
10 burpees

7 rounds

15 Kettlebell swings 1.5/1p

15 Power Cleans 95/65

15 Box Jumps 24/20

Chris Spealler 12:13

Kristin Clever 12:55, 24in box