Pre-WOD: For Time-
30,20,10 Double Under & Sit Up

WOD: Go for Heavy not for Speed
5 Rounds For Time-

5 Push Press.

5 Dead Lift.

Post WOD:
Weighted Planks

30 Kipping Pull Ups
30 K2E
100 M Swinging Kettle Bell Walk (12kg)

50 Knees 2 Elbow
200 Kettle Bell Swings

Pre-WOD: For Time-
30,20,10 Double Under & Sit Up (2:13)

WOD: Go for Heavy not for Speed
5 Rounds For Time- 9:30

5 Push Press. (165)

5 Dead Lift. (275)

Post WOD:
Weighted Planks (45) 2 min hold w/ 1 in between

Back Press

15 x 33#

10 x 43#
10 x 43#
10 x 43#

9-6-3 of:

Tire flips (500#) and jump throughs
2-for-1 muscle-ups

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)

Metcon:
600 m run
5 rounds
5 shoulder to overhead (185/105#)
10 bar-facing burpees
600m run

5 Sets- 1 snatch balance X 3 O/H Squats

WOD:
3 Rounds For Time:
15 Wall Ball Shots

15 Kettle Bell Swings

3 Rounds For Time:
15 Toes To Bar
15 Double Unders

5 Sets- 1 snatch balance X 3 O/H Squats (155)

WOD:
3 Rounds For Time:
15 Wall Ball Shots (20lb)
15 Kettle Bell Swings (70lb)

time: 3:50

3 Rounds For Time:
15 Toes To Bar
15 Double Unders

time: 2:11

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Took my son to the Gym today and tried to get a WOD in. Not too disappointed with my time considering I had to stop a couple of times and help him get the caps off/on the markers. I also chose to Row instead of Run as leaving him for a couple of minutes each lap could have proved dangerous. Good times.