Wendler:

Dead Lifts: 4x225, 4x315, 4x345, 4x365, 4x385, 4x405

Metcon:

5 Rnds: 15 SLDL, 30 DU, 15 T2B, 30 DU

Time: 24:00

“Jag 28″

Run 800m

28 KBS 2/1.5p @1.5p

28 Strict Pull ups @kipping

28 KB Clean & Jerk 2/1.5p @18kg

28 Strict Pull ups @kipping

Run 800m

Messed up on this with order and I thought it was 28 c&j each arm so I did some extra.

For Time:
21-15-9
Box Jump (18 and 20 inch boxes)
200 Meter Run

21-15-9
Wall Ball Shot (14#, 6#)
Sit Up w/ Wall Ball

21-15-9
T2B
200 Meter Run

Strict Pullups (40lb weight vest - 53lb kb on foot)
Weighted Pushups (worked up to 205lbs)
5-4-3-2-1-2-3-4-5

Whole lotta squatta
20/10 x 8 of air squats
repeat 4 rounds
rest 2 minutes in between
*advanced version is to hold squat in the bottom for the 10 seconds "rest"
- Did the "advanced" version...

Teams of 4
Run to legion as a team, return to compound then...
Only 2 working at a time, other teammates rest:
200 KB Snatches (50 per individual - 25 each arm)
300 situps (75 per individual)
400 burpees (100 per individual)
Run to Legion as a team

• Partnered with Jill, Rue, and Kyle

Deadlift:
5 x 365
3 x 415
1+ 460 (5 reps - new 5RM)

Front Squats:
5 x 190
5 x 220
5 x 250

4.21 mile run
Pace 7:53 min mile

5 rounds for time

200 m run
10 OH squats #95

Buy In

Spend 10 Minutes Doing Overhead Mobility

WOD

6 Rounds of

10 Thrusters (95/65)
10 Pullups
20 Double Unders

5 Rounds for Time max 20 min

5 power cleans
10 front squats
5 jerks
20 pullups

90 second rest in between rounds

First day back in 6 weeks. I will feel this one tomorrow.