Pull-ups, push-ups, air-squats (replaced AS w abmat situps, blue band pullups)

3, 6, 9
6, 9, 12
9, 12, 15
12, 15, 18
15, 18, 21
18, 21, 24
21, 24, 27

Went easy. Active rest mode

3.47 miles around town in 30:30 minutes avg. Pace of 8.48 mph

OTM SCT

"Happy 24th Birthday Angela Falcone"

Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead

For Time:
-24 Calorie Row
-24 Dumbbell Snatch right & left (45/35#)- 45
-24 T2B or GHD- T2B
-24 Burpees
-24 HSPU
-24 Pull Ups

Pre-WOD
Work Up to a heavy Squat Clean to Overhead

For Time:
-15 Power Clean (135/95#)
-30 Wall Ball Shot (20/14#)
-45 II Unders (2:1)

-10 Power Clean (155/105#)
-20 Wall Ball Shot
-30 II Unders

• 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

800 meter run
21-15-9 toes to bar and SDLHP
800 meter run

1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

4 rounds for total working time of: *Only did 2 rounds

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#

Rest 1:1

AMRAP, 12 Minutes:

75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high pull, 8 reps
75 pound Front squat, 12 reps

7 Rounds

Buy out:
Bi's and Tri's :-)

“Barraza”

200m Run

9 Deadlifts 275/185: MOD 95#

6 Bar muscle ups: MOD 9 GOOP (24# box + plate)

18min AMRAP

5 + 12

Easing back into DL's, have to keep them low. Did 75# for 13.2 last week, went up to 95# for this one. Everything feels good so far.