10 min AMRAP
5 Shoulder to overhead (115/75)
10 Deadlift
15 KBS (53/35)

RX

Dead from previous weekend.

12 minute AMRAP:

150 Wallball (15 lbs)
90 double-under
30 pull-up

30 Clean & Jerk for time.

skill
5x5 shoulder width strict handstand pushups
( 2 minutes rest )

Bench press three five-rep sets:
185-195-200

"Nancy"
Four rounds for time of:
Run 400 meters
75 pound Overhead squats, 15 reps

Time: 13:23

FRIDAY 130315
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
(45kg Bench Press, 60% max BP)

Pre-WOD:
5 X 3 Power Clean- 135,155,165,175,Failed 185

WOD - 5 RFT:
- 250 Meter Row
- 15 HR Push Ups
- 10 T2B
- 5 Hang Cleans (#155/#105)

• 1 minute break between each round, 1 minute break is included in the total time

2 rounds for time:
50 pull ups
75 sit ups
75 pound ohs, 50 reps
75 double unders

10 push jerks
20 knees to elbows
30 hang cleans
40 chest to bar pullups
30 hang cleans
20 knees to elbows
10 push jerks
for time

Work up to a heavy clean in 7 reps
90#

8 rounds of
20 sec sit ups
10 sec hold mid sit up

Then 7 rounds
7 unbroken cleans (65#)
7 unbroken pullups (all unassisted!!!!)
7 burpee pentaly for every broken round
11:25