Pre-WOD:
- 10 Min minimum mobility work.

WOD - For Time:
- 5k Run
- 5K Row

PR by 12:00

The goal is to lift a total of 10,000/8,000lbs today

You choose the weight.
Rotate 3 stations, preforming 2 reps at each station until you have reached the 10,000/8,000lbs.

Floor Press
Clean
Back Squat

Post weight/reps/time

285# BS 20 reps /go to 290#
117.5# Press miss at 20 reps GO AGAIN
471# Deadlift 5 reps
235# Bench Press 8 reps

Helen! Can't remember my stats for this workout, since I'm logging it in so late.

Thruster (95/65) /KB Swing (24/16) Ladder
1 Thruster
1 KB Swing
2 Thruster
2 KB Swing...........
AMRAP 10min

Used a 55# bar and 12kg KB
Finished 8+2 rounds

skill
weighted tabada plank (10kg)

workout
21-15-9 reps for time of:
burpees
box jumps
slow!

5 Rounds

7 Muscle ups (MOD: GOOP 22"/24")
400m run

I did the first round with a 20" box with a plate (22"). By the second round I couldn't get up, so I flipped it over to 24" for the rest of the wod. Played around after the wod and was able to a few at 20". Really try to stick with 22" next time.

15:23

Strength:
Push Press – 4x4 @ 70% 115lbs

Cond:
Partner up (reps below are TOTAL for each team)
50 back squat 115lbs
40 toes to bar
30 Thrusters 95lbs
20 HSPU sub wall walks
10 OH Squat (115/75) sub front squats 95lbs

Finished with legion run. 1/2 mile

Amrap for 30 mins

30 snatches 75 lbs
30 wall balls (20)
30 sit ups
300 m run

3rds+4reps

4 rondas de
Run 400m
15 1 arm db snatch 75lb (hice con 25kg)