WOD:

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

9.2 miles

1:13:53

8 min/ mile average pace

Outside 40 degrees light/medium wind

4 miles : 27:51

5 Rounds for time:

10 Front Squat (FS) #135 (first 2 #155)
40 Sit-ups

Find the heaviest set of 3 reps for Pause Back Squat with one second at the bottom

Wendler Strict Press:
75% - 5 reps - 125
85% - 3 reps - 145
95% - 1+ rep - 160 for 3

WOD: - 8:32
10-1 Ladder of –
Front Squat @ 135/95#
Grasshoppers

5x10 -

Strict Pull Up
Push UP

5x10 -
Butterfly Pull Up (Technique Work)
KB Swing - 70#

1,2,3,4,5's - Situps to 100 with Jason/Tracy Anderson

Yoga

Big 21's for Squat Snatch, and C&J (5x3, 6 singles = Pick a starting weight and add 5lbs each set)

Started at 115 on Squat Snatch - to 165
Started at 165 on C&J - to 215

2 rounds for time:
75 single unders
35 shoulders to overhead, 30 lbs
20 sit-ups

10 min AMRAP
3 Squat Cleans (135/95)
6 push-ups
9 box jumps (24/20)