Thruster

1 Rep Max

Jackie:
1000 meter row
50 thrusters (45lbs)
30 Pullups

Deadlift 1RM

Deadlift-up to 285#

Met-con
3 rounds:
15 Hang Snatches
20 Toe-to-bars

21-15-9
Deadlift (255#)
Box Jump (24")

Great WOD. The post WOD WOD induced vomiting. It was a good day.

21-15-9 of:

power cleans #135
ring push ups
k2e

the power cleans were pretty efficient for me today. ring pushups were money. the k2e once i stop it seems like way harder to finish. i need to just push through

16 Rounds 

100M sprint
10 DU

For Time:
100 Shoulder-to-overhead (95)
Every time you drop the bar below your shoulders, 4 burpees.

Post WOD:
15 wrighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
(Used 55# DB)

MOBILITY
FOAM ROLL
LAX BALL - ON WALL
YOGA- WALK OUT- PIGEON- WARRIOR 0CRAB WALK

WARM UP
3X
RUN 200 M
10 SQUATS
10 PUSH UPS

WOD
PUSH PRESS 10-1 COUNT DOWN
WT WALKING LUNGES

CORE/HIPS
GET UPS??

Snatch off High Blocks
7x1

1x 95
1x95
1x105
1x115
1x115
1x115
1x115

then
Back Squat @ 80% 6x2

5x135
3x185
2x205
2x215
2x225
2x225
2x225
2x225

then

3 rounds of:
100m Prowler push @165lbs (2x45lb plate)
15 wallballs 20lbs ball
2 minute rest

400m run

3 rft 21-15-9 of:
Wall ball
Knees to elbow

400m run 

3rft 21-15-9 of:
Deadlift 225#
Situps

400m run