5 X 3 Dead Lift 225

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (225)
- 10 Toes To Bar

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24/20

Wallball 20/14 10ft Target

Started snatches @50#. Had major issues with right shoulder. Had to pull down to 30# in the first round. 18in box jump. Tomorrow will be a day off & I will back off of anything to do with shoulders for a while (except playing softball).

Warm up
5 rounds for time:
10 x KB Swings 20 kg
20 x Double unders

Wod - Wear a 10 kg weigth west
20 min timecap
Run as far as you can
Every 5 minutes you do:
10 x lounges
10 x Pushups

Post distance on wod

Distance 4 km

30 min amrap
Two in each team, one member must always carry a 10 kg bumper plate during this WOD.

60 m Sprint
Wallclimb
10 x HSPU
40 x Squats
60 m Buddy Carry
40 x Boxjumps

Score: 4 rounds + 24 boxjumps

3 Rounds
10 Chest to Bar Pull-ups
25 Push-ups
10 KB Swings (70/53)

Run 800m

3 Rounds
10 Pull-ups
15 Push-ups
10 KB Swings (53/35)

Run 400m

Scaled to Pack:

3 Rounds
6 Chest to Bar Pull-ups
12 Push-ups
6 KB Swings (53#)

Run 800m

5 Rounds
6 Chest to Bat Pull-ups
12 Push-Ups
6 KB Swings (53#)

Run 400m

Hang power snatch

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24/20

Wallball 20/14 10ft Target

My calfs are still sore as helllllllll. I also worked on heavy thrusters, I did 225lb.

Back squat = 215
Press = 110
Deadlift = 245

PR's on all 3

For Time:
Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

Not happy with time but feel front squats are looking better.

200m run with 20# slamball
800m run
25 pull-ups
50 hand release push ups
100 squats
1 mile run

400m run with 20# slamball

Was doing green and blue bands but need to drop the green band. Yay for better strength.