3 Rounds

20 OHS #95/65
Shuttle Run 5M, 10M, 15M, 20M

Skill: Rowing Efficiency
Everyone sprints a 100 m. row to warm up

WOD: On Your Back, Maggot!!!!

200m run
15 pushups (Chest Slap)
100 m sprint row

200m run
15 elevated pushups (forehead to ground)
100m sprint row

200m run
15 inverted row
100m sprint row

200m run
15 chin ups
100m sprint row

http://crossfitsouthie.com/amy-cleary-member-of-the-month

Strength
Banded Deadlift
3-3-3-3-3 <== Red band, 245

WOD
5 Rounds
10 Handstand push-ups <== Green bands
10 Alternating Pistols <== Pole assist
10 pull-ups

OHS
3-3-3
155,155,185

Snatch Balance
1-1-1
95,115,135

12min AMRAP
9 KTE
12 Burpee
9 Wall Ball

Rest 3min

6min AMRAP
3 Power Snatch 115#
4 OHS
*EMOM 4 burpees

4rds + 9 KTE & 4rds

Strength: 15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).

-then-

12 minute AMRAP of:
30 Double-Unders
20 Shoulder Touches
10 Strict Pullups

*Post rounds.

Erin W – 55 / 3 + 20st (facing/rr)

Pre WOD:
10 TGU on each side (35lbs)

WOD
2 Rounds of:
3 Minute Clock
-400 Meter Run
-Max Sit Ups in time remaining (45, 38)
-1 Minute Rest
3 Minute Clock
-400 Meter Run
-Max HSPU in time remaining (9, 10)
-1 Minute Rest

Lantern Run
10 Curtis Ps 95lbs
Legion Run
20 Curtis Ps 95lbs
Stoplight Run
30 Curtis Ps 95lbs

3 press
5 push press
7 jerk
15 lunges with bar

Run 4.85 miles, Merrifield course

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

12:07

Not bad, not great. Banged my knees pretty hard on the ground on the last five or so steps of each round of lunges.