5 ROUNDS FOR TIME
*all done with a 24kg/53# KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
10 KB SWINGS (FULL)
15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 16:04 (NO PENALTIES)

work up to your max load on:
back squat= 175# (up 40#)
shoulder press= 95# ( no improvement :( )
deadlift= 215# (up 50#)

total score of 485

7 rounds for time of:
10 HSPU
10 SDHP
10 L pull-ups

AMRAP in 7 min. of:
10 squat cleans @ 65#
20 sit-ups

4 rounds plus 3 sit-ups

BW BK Squats (max reps), 7 x burpee box jumps

For Time:

-800 Meter Run

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10 rounds:
-5 Dead Lift (275)
-10 Hand Release Push Up

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-800 Meter Run

I did 6 rounds at 275, 4 at 225

Post WOD:
-4 minute plank

50 High Kettlebell Swings, 50 Double Unders (150 skips) - 5 RFT

5 rounds of 5 squat snatch

1X 20 Back Squat +5% from last week

Helen
3RFT
400m run
21 KB swings (53/35#)
12 pull-ups

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%