Strength
7×2 Strict Press all sets at 85% of 1RM.
Sam-Weight?? 65#

Conditioning
7 rounds with :60 rest between rounds (35 minute cap)
2 Strict pull-ups
15 RPM bike
3 push presses at 70%
14 Ball Slams
4 HSPU
10 burpees
5 kipping pull-ups (same band)
Rest :60
Repeat

Sam-3rounds 18.35 65#

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Subbed the rowing for Calorie Count on the treadmill (0.26 mi), next time I will do a pulling exercise to better sub the rower.

149 pound back squat

This was the most grueling 45 minutes of my life, probably the most painful and physically taxing Crossfit workout I have ever done. It really makes you appreciate the guys for which these "Hero" WOD's are named after and what they went through. The pain I felt today can never replace that of the people who get workouts named after then. #Checkingmyegoatthedoor

12-9-6-3 For Time:

Power Snatch, 95#/65#
Burpees

Find 1 rep training max deadllift ( remind them to remember the number cause we are starting a new cycle)

20 - 16 - 12 - 8 (divide the number in half for the snatches each side)

Deadlift ( 155/225) 215lb
Push ups
Kb snatches( 35/53 )

KB Review

1-10 Ladder 53/35
KB Clean
KB Front squat
KB Push Press
KB Swing

1 partner works, while the other rests. Partner 1 will do 1 round, then partner 2 will do one round, increasing the number of repetitions each round

We did one-handed swings

Modifications: 26# KB

3 Rounds
10 OHS 135/93
50 Double Unders

Modifications:
OHS #43
Singles

5 x 3rm Power Snatch 3 RM

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

1 rep max flat floor press... 225lbs

10-1 ladder
Toes to bar
Box jumps
Push press 95lbs

8 mins
Deadlift @ 135 - 8
Speed rope - 14

Rest 4 mins

8 mins
DB thrusters @ 30 - 5
Hollow rocks - 12