3 minute amrap / 1 minute rest

2 Push Jerks 185/125

4 Box Jumps 30″/24″

6 Chest to Bar Pull Ups

Wod

5 Rounds

5 Front Squats 225/150

10 Pull Ups

30 Double Unders

Green band 3 rounds Green and Purple last 2 rounds

BAFD!

Teams of two

Row 750m while partner holds barbell (135/95) in the front rack position

50 Burpees, while partner holds barbell (135/95) overhead

50 Thrusters (95/65), while partner holds plank

110 lb front rack
75 lb overhead
65lb thr

Strength

Back Squat 1-1-1-1-1

Wod

10 minute amrap

7 Back Squats 95/65 *Pulled from the floor

10 Ring Push Ups

13.4 Tips from outlaw

Mobility Wod Tips

Strength

95-115-125-130-135 PR

6 rounds and 3 push ups

Partner WOD. (3 of us)
Teams of 2 Complete
(If Three)
One Runs 400M w/Med Ball (20/14)
Other Completes
100 Push Ups (150)
150 Mountain Climbers – Four Count (225)
200 KB Swings 53/35 (300) - actual 26#
250 Flutter Kicks- Four Count (425)

1. Front Squat
   7 x 2, OTM (180) Great weight

2. Strict Press
   7x2 OTM (65, 70 x 6) Great weight

3. EMOTM
   Even: 3x Dead Lift @ 175
   Odd: 10x GHDSU (Parallel)

21-15-9 reps for time of

Sumo Deadlift High Pull (95lbs/65)
Overhead Squat (95lbs/65)

21-15-9

Snatch #135
Pull-ups

Laredo - 25 something
6 RFT of
24 air squats
24 pushups
24 lunges
400m run

1 hour later. . .

13.4 - 70

3x8 bench press 225#

4 RFT of:
400m run
10 pull-up
20 push up

12:36