For a score:

• tabata overhead squat with pvc, resting on the 10 sec intervals in a squat

• 400m run

Take the time you got for the 400m run in seconds and subtract your tabata score from that.

My score = 71

5 rounds for time:

10 OH Squats 95lb
10 KB Swings (2 pood)
10 Toes to Bar
10 chest to ground push ups

08:37

Pre WOD:

Overhead Squats 3-2-1-1-1

WOD
7 rounds:
7 box jump burpees
11 Overhead Squats (rx 75)

Complete as many rounds and reps in 20 minutes of:

5 Power cleans 145

10 Toes to bar

15 Wall ball shots, 20

Completed 9 rounds plus 8 WB

20 Min AMRAP

5 Power Cleans (145lb)
10 Toes to Bar
15 Wallballs (20lb)

I'm paying for a month of eating like crap and barely hitting the box. Let's change some bad behaviors....

21-15-9
Thrusters @ 45#
jumping pull-ups

• Delts @10 x 5 x 2
• 3 x 3 x 3 x 3 x 3 Deadlift 155
• 50/40/30/20/10 Dip/Situp

8 rounds of tabata over head squats with PVC holding the "Rest" at the bottom of the squat followed immediately by a 400m run.

Score calculated by run time minus low round of squats

Score: 101 (low round 7)

OHS work 3-2-1-1-1
(45-45-65-65-65)

7 rounds for time

7 burpie box jumps
11 OHS RX 45 (actual 35)

Humid today

5 rounds:

10 Front Squats 95lb
10 Dead Lift 185lb