50 Tire Flips
75 burpees
100 pullups
125 wall ball situps
150 walking lunges
While Partner A is doing exercise, Partner B is running 200m. Once the duo has completed reps for that exercise, they can move on to the next exercise!

Lift
5x5 225 lb deadlift
max press: 1x135

For time:
25 tuck-Pull-ups
85 pound Squat clean, 35 reps
25 tuck-Pull-ups

50 Tire Flips
75 burpees
100 pullups
125 wall ball situps
150 walking lunges
While Partner A is doing exercise, Partner B is running 200m. Once the duo has completed reps for that exercise, they can move on to the next exercise!

Shaky legs

Pre-WOD
• 5k (23:48)

WOD - 3 rounds
• 21 power cleans (95 lbs)
• 27 burpees
• 27 sit-ups

13.3 @ 242reps

Warm up
5 sets of:
1. Kip attempts x 3
2. Dead-hang pull-ups x 5
(band assisted if necessary)
Core/low back
3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)

Gymnastic work
Pic 1-2 skills you want

WOD
20 D/U
10 Dip
5 Box jumps
5 rounds
THEN
a 3 min break followed by
30 Burpees
for total time

Posted on 11 December 2013

Run 2 miles

Group WOD

"Shelby's Last Day"

Military press
50x5
60x5
75x5

WOD from cross fit.com

power clean x 21 95#
burpees x 27
sit ups x27

23 mins

great workout, i had a lot of mental breakdown, i can do burps but rested a ton on them. felt a little breakthrough on the power cleans, did a couple of more reps when i wanted to put down the bar.

sit ups were tough.