Strength:
OHS: 1-1-1-1-1-1-1

WOD: Get Low
3-6-9-6-3
OHS (50% of 1RM)
Toes To Bar

TRAVEL WOD:
10-20-30-20-10
OHS (Use Towel or PVC): GET YOUR ASS BELOW PARALLEL!
Straight-Leg Sit-Ups

Back Squats: -Skipped
5 @ 70%
3 @ 80%
1 @ 90%

Metcon: 5 RFT (12 Minute Cap) - 25lb

5 Man Makers
10 T2B

Last set used 15lb for 2 reps

Shoulder Press:
5 @ 75% of 1RM - 65#
3 @ 85% of 1RM - 70#
1+ @ 95% of 1RM - 80#, 3

FT
35 pull-ups (banded)
15 II unders
35 wall ball - 14#
15 II unders
35 burpees
15 II unders

Shoulder Press:
5 @ 75% of 1RM (95)
3 @ 85% of 1RM (115)
1+ @ 95% of 1RM (135 - 1)

FT
35 pull-ups
50 II unders
35 wall ball
50 II unders
35 burpees
50 II unders

(Did some double unders but was not feeling them today. Couldn't string more than a couple together so I switched to singles)

Shoulder Press:
5 @ 75% of 1RM (145)
3 @ 85% of 1RM (160)
1+ @ 95% of 1RM (180) completed all reps

FT
35 pull-ups
50 du's
35 wall ball
50 du's
35 burpees
50 du's

Back Squats:
5 @ 75% - 240
3 @ 85% - 270
1 @ 95% - 305

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 25#
10 T2B

3 Rounds

8 Split Snatch (alt legs) MOD: 40#, did not alternate legs

7 Bar muscle ups MOD: 7 ring rows, 7 bar dips (no band, jump up and focus on slow

negative, per Burt)

Run 400m

6 Rounds

10 Wallballs 20/14

30 Abmats

300m Run

First WOD with 14# Wall Ball!

Back Squats:
5 @ 75% - 240
3 @ 85% - 270
1 @ 95% - 305

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 35#
10 T2B

Tabata

HSPU 3
Burpees 5
Box Jumps 7
PU 4 :(
SU 9 :(

28 TOTAL