Ran 4.5 Miles on Cadillac Multi Use Trail
@ 2.25 Mi mark 20 Strict dead hang pull ups and 20 dips

Time- 32-33 minutes

For Time:

Run 400 meters (0.25 miles)
-50 Pull Ups
-50 Push Ups
Run 400 meters (0.25 miles)
-50 Sit Ups
-50 Squats
Run 400 meters (0.25 miles)

Wear 20# vest for all exercises except runs.

Wore SCBA (roughly 20#) for all events but runs, flipped it on chest for sit ups. Wore mask for all events; couldn't go on air because PASS alarm would go off during the run.

Warm Up:
warm-up:
3x
10 Squat Therapy
10 DB Strict Press
10 DB rows

Strength: Push press
5-3-2-2-2

WOD:

21-15-9
Thrusters
pull ups

TImes:

Abby: 65#- 8:50
Donna: 70#- 9:35
Katie: 70# 10:52 @ 55pd.
Lindsay: 75- 7:31

Wendler:
Strict Press: 5x135, 5x145, 5x155, 5x165 (last set not super strict)
Push Press: 3x185, 2x195, 1x215, 1x225 (failed - tired)

Metcon 1: 5 Rnds: 5 Push Presses (175lbs) and 30 DUs

Time: 10:32

Metcon 2: 21-15-9: SDHP (95lbs) and Chest 2 Bars

Time: 10:42

couch streth
Warm up:

10 PVC Snatchs
10 oH squat
Row 500 meters

Strength:
5×1
Hang Power Snatch

WOD:
3x
10 Power Snatch
6 burpee bar hops or 10 box jumps

150 wall balls, 20 lb medicine ball

Thrusters, dips
21, 15, 9

Oly WOD
Clean+Jerk (squat)
Every Minute on the Minute for 10 Minutes - 2+1 (Clean+Jerk+Clean)
then
“Among Us”
3 Rounds
7 Bear Complex 135/95 (no squat cleans, thruster ok) (115)
5 Wall Walks (RTG – 10)
75 Double Unders (SU 150)

21 minutes max

5 RFT

20 DU

7 DL @ 225#/135#

3 RFT

20 Walking Lunge with a barbell in the front rack position @ 45#/35#

20 Jumping Back Squats @ 45#/35#

20 Slam Balls @ 12kg/9kg

1min rest