For Time
30 hang squat cleans (135/95#)
50 back squat (95/65#)
70 S2O (75/55#)

we all know 13.2
missed 6 rounds by 4 box jumps
bad!! recovery from the injuri is slow ..!!

"Happy 24th Birthday Angela Falcone"
Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead
Birthday WOD - For Time
24 Calorie Row
24 Dumbbell Snatch right & left (45/35#)
24 T2B or GHD
24 Burpees
24 HSPU
24 Pull Ups

skill
strict shoulder width unbroken handstand pushups (2 mns rest)
5-5-5(normal) then 2-2(deficit)

endurance
8 rounds of 20s of work 10s of rest:
running sprints
(more like a 400m running pace)

“Barraza”

200m Run

9 Deadlifts 275/185: Mod to 105

6 Bar muscle ups: Mod to 9 ring rows and 9 dips using the green band

18min AMRAP

I made it through 5 +2/3

12 Minute AMRAP
150 Wall Balls #20
90 DU
30 Muscle ups

Karen - 8:15
1st Ring MU in a WOD!

Back squat 3 RM

Run 1 mile
Plank - 1min.
Side Plank - 45 sec. each side
Front snow angle - 25 reps.
Reach w/leg and opposite arm - 20 reps each side
Twist Crunch - 25 each side
Russian Twist - 30 reps.
Static ab rollers - 25 reps.
Drop knees - 25 reps each side
Hips lift - 20 reps
Run 1/2 mile

12 min AMRAP

75 lb
4 shoulder press
8 SDHP
12 front squats

7 1/2 rounds

7 rounds

10 OHS @ 35#
10 KBS 1 pood

I have no idea as I wasn't really pushing it nor did I set the clock, but it was about 12:30. The OHS are light and easy to put up, but my right wrist is still really weak and was hurting in the last couple of rounds during the OHS.