5-5-3-3-1-1-1 of:
Deadlift
(125-165-185-195x2-135x5-135x5)
12-Min. AMRAP:
400m Run
5 Deadlift

Compare to 8/19 WOD:
http://wodstack.com/boxes/22-crossfit-oregon-city/box_wods/723-deadlifts-and-running

Tabata Toes-to-bar
Tabata Parallette Pass Throughs
Tabata Handstand Holds
Tabata 7.5kg Dumbell Thrusters
Tabata Ring Plank/Supermans (feet on chair)

SWOD: squats @210. felt strong. dropping back down to 185 to work on a2g.
press @120. failed on 4th rep of 3rd set.

DWOD: Complete 5 rounds:

2 Max Height Box Jumps (4 steps at highlander)

*Rest as needed between efforts

then...

8 x 20 Yard Flying Starts (rest 30 seconds between efforts)

*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Beginning at the depicted starting line (which will also be the finish line), athletes will run in their associated heat. Heats will start every 2 minutes.

SCORE IS TIME. For teams, score is TOTAL TIME ADDED TOGETHER.

The run began at York Town in the lawn by the sidewalk entrance. We then followed a route leading us to the Arthur Ravenel Jr. Bridge. We then had to run to the 1st bridge pillar at the top and turn around after the judges called our #'s. At the bottom of the bridge we hit our 1st obstacle- parallel bars about 10' in length we all had to shimmy across off the ground. At the last stretch of the run we had the run over about 5 cannons lined up about 20 feet apart till the finish line. Team EarMuffs finished with a total added time of 1:00:44. JFTB finished in 27:07 and TMFK finished in about 32 minutes putting us in 31st place for this WOD

50 push-ups
100 sit-ups
800m
75 push press (75 lbs)
150 Double unders

AMRAP in 12 minutes:

Rx

12 wallballs 20lb/14lb, both to 10ft

5 ground-to-overhead 155/105

Team Member 1 will begin where at the bar area for G2O. On 3-2-1-GO, the athlete will run to the wall to begin the wallballs. Complete the wallballs then proceed back to the bar area to perform the G2O. The round is complete as soon Team Member 1 locks out the last G2O. Team Members MUST slap hands in transition from one member to the other, or after each round Team Member 1 will perform round 1 while the other rests and Team Member 2, will perform round 2…. and back and forth.

Each athlete will start at the bar area and run to the wall on 3-2-1-GO. The wallball will be caught on the last rep and put down at the base of the wall before proceeding to the G2O area.

SCORE IS MAX REPS (Rounds + Reps). There are 17 reps per round.

Team EarMuffs completed 7 rounds 1/2 (12 wallballs). TMFK went 1st so he completed 4 rounds and I completed 3 full rounds and 12 wall balls putting us in 25th place out of 37 teams for this WOD!

3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM

5 minutes Rest:

15 minute AMRAP

5 HSPU

10 HPC 135/95

Shuttle Run 5,10,15m

I did 115lb on shoulder press and 9 1/3 rounds on the WOD.

5 Rounds

10 Bodyweight Deadlift, 95lbs

15 Kettlebell Swing 1.5/1pood (green)

30 Double Unders, 90 singles

18:11

rest 5 min then

3 Rounds

1 min ABMAT

1 min Plank Hold

Warm Up: Joint Mobil­ity fol­lowed by
KB / MB Com­plex — 2 Rounds
12 Swings
12 Fig­ure 8s
12 1 Arm Snatch
12 1 Arm Snatch
12 Gob­let Squats
12 Halos

Work: c/o Cross­Fit Modesto

5min. AMRAP (I did 4 rounds 60 reps)
5 Power Cleans ( m-135# )
10 Alter­nat­ing Pis­tol Squats

2min. REST

3min. AMRAP (I did 8.5 rounds or 51reps)
3 Chest 2 Bar Pull Ups
3 Burpees

1min. REST

2min. AMRAP (I did 10 reps)
Bar­Bell Ground to Over­Head
COUNT TOTAL REPS

Recov­ery: 500m Row

4 rounds for time:

5 muscle ups --- scaled down to 15 assisted pull-ups* and 15 assisted dips
245 pound Deadlift, 10 reps --- scaled down to 90 lbs

15 GHD Sit-ups --- scaled down to just sit ups

*using black belt for assist. I feel like my arms are still shot from the previous day's WOD. I was using the green belt the previous day.