For time:
50 sit ups
400 m run
30 clean & jerks, 95#

21/15/9
Box Jump
Chest to bar pull ups
Power Snatch (95)

Done for the week.

Three games of badminton till 21 points

1. Game Loser of the each play : 3 push ups

After game: Winner 2 shuttlerun, loser 4 rds

1. Game Loser of the each play : 2 burbees

After game: winner 1 rope climb, Loser 3

1. Game Loser of each play: 4 speed lunges

After Game: winner 15, Loser 30 pull-ups

21/15/9
Box Jump
Power Snatch

Chest to bar pull ups

For time:

21-15-9

• HSPUs
• "chair" dips
• push-ups

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

3 Rounds

Run 400 meters

10 Shoulder Press (95/65 lbs)

10 Push Press

10 Push Jerk

30 cleans

Pre WOD
Deadlift - 3 x 5 (last set to failure)
1st set - 235#
2nd set - 275#
3rd set - 305# (10 reps)

WOD
21-15-9
Box Jumps (24in)
Power Snatch (75#)
Chest to Bar Pull Ups

7:30

Post WOD
Tabata Sit ups

WOD: "Helen"

Run 400m
21 Kettlebell Swings
12 Pullups

Three rounds for time.

TTB: 10:35