jackie

1000m row
50 thrusters
30 pull ups

20 seconds off of PR
Thrusters - 30/10/10
Pull ups - 21/6/3

barbara

5 rounds, 3 minute rest between rounds
20 pull ups
30 push ups
40 sit ups
50 squats

3:11, 3:45, 4:47

Push A: Chest / Shoulders

row sprints
for total meters:
1:00 row 305, 1:38.3, 28
1:00 rest
1:00 row 301, 1:39.6, 30
:50 rest
1:00 row 298, 1:40.6, 29
:40 rest
1:00 row 296, 1:41.3, 29
:30 rest
1:00 row 282, 1:46.3, 28
:20 rest
1:00 row 264, 1:53.6, 26
:10 rest
1:00 row 261, 1:54.9, 25
:20 rest
1:00 row 271, 1:50.7, 25
:30 rest
1:00 row 277, 1:48.3, 26
:40 rest
1:00 row 281, 1:46.7, 26
:50 rest
1:00 row 291, 1:42.3, 27

TOTAL
11:00 row, 3129m, 1:45.4 avg/500m, 27 avg. spm

Box Squats
Pull: Back / Biceps

Pre-WOD:
1 X 20 Back Squats (+5% from last week)

WOD: 5 Rounds For Time:
-10 Cleans (#135/95)
-10 Burpees

Post:
L-Sit Work

Pre-WOD:
5X3 Deadlift

WOD - For Time:
-1000 meter Row
---75 KB Swings (#53/35)
---50 Box Jumps
---25 GHD Sit Ups or T2B

A) Deadlift 3x5, 80-82.5% 1RM
305#

B) Snatch complex, EMOM/8
Power snatch, snatch balance, hang squat snatch
115, 125, 135, 135, 145, 145, 155, 155

C) 4 rounds :30:30
Row for calories - 14, 14, 14, 14
CTB pullups - 5, 4, 4, 4
Squats - 21, 21, 21, 22
thrusters, 45# - 16, 16, 16, 17

4 rounds
100 battling rope, 2 ct.
30 wall ball, 20#
1000m row

Round 1 - 30 WB, 2:00 row split
Round 2 - 17/13 WB, 2:07 row split
Round 3 - 18/12 WB, 2:09 row split
Round 4 - 20/10 WB, 2:02 row split

21-15-9
Handstand pushups
ring dips
pushups
15 minute time cap

Did box, blue, box