WOD:

Complete as many rounds as possible in 15 minutes of:

5 Squat Snatch
10 Wallballs
15 Box Jumps

Choose your own weights on snatches and wallballs, choose your height on box jumps. Everybody as rx'd. Post weight/height/rounds to comments.

135#, 25#, 36"
4 rounds, almost 5

Warm Up: Usual + Row 500m for form

Bench Press: 3-3-3-3

4x for time
10 Push Ups
7 Knees to Elbows
10 Superman

Yeah, that's right! That's a superman while wearing a kick ass WODstack t-shirt!

Week2

For time:

• 10x1000m rowing intervals.
• Rest 60s. between the efforts.

WOD:

Complete as many rounds as possible in 15 minutes of:

5 Squat Snatch
10 Wallballs
15 Box Jumps

Choose your own weights on snatches and wallballs, choose your height on box jumps. Everybody as rx'd. Post weight/height/rounds to comments.

135#, 25#, 36"
4 rounds, almost 5

WOD: "Helen"

Run 400m
21 Kettlebell Swings
12 Pullups

Three rounds for time.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Back squat, find a heavy 3.
3x3

5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

WOD - 5 Rounds for time of

12 Hspu
12 Burpees

I did not participate in this one as I've just had surgery on both arms, I will be out for a while, but hopefully still posting WOD's that they peeps do.