Box Squat
1 Rep Max - 120 lbs

Squat Medley
10 Reps at 30% - 40
10 Reps at 40% - 50
10 Reps at 50% - 60
10 Reps at 60% - 75

Max Reps at 60% - 20 @ 75

Warm Up:

25 Push up's
400m run
25 Pull up's
400m run
25 Burpees

Rest:

5 Rounds of:

10 DL #155
10 Dips
10 KTE
7:58

Lot's of DT's with the Trainee's today

Three rounds for time of:

Run 400 meters
10 Box jump, 16 inch box
10 Wall ball shots, 16 pound ball

Warm-up:
@ 1K Row - 4:23
@ 5 minute dynamic stretching

Finish:
@ Recon Ron Pullups (10 set, 1 rep) - 5:21

A. Back Squat
5 - 5 - 5 - 5 - 5 @ 31x1
50-60-60-60-60

B. Tabata
Squat Jumps 76
Plank Hold 102
Air Squats
Mountain Climbers 166
total 344

Strength
High Bar Back Squat:
1X5 @ 80%
2X3 @ 85%
3X1 @ 90%
1X1 @ 95% – rest as needed. [maxed @ 245#]

Conditioning
3 rounds for time of:
Run 400M
21 C2B Pullups [blue band]
12 Deadlifts 275/185# [185#]

Failed at 103#

10 Min AMRAP

2 Rounds
500 Meter Row
25 Thrusters (33#)
15 Pull Ups (Black Band)

1 Round + 500 Row + 24 Thrusters

5 x 3

Cindy (20 AMRAP)

5 Jumping Pull Ups
10 Push Ups
15 Squats

12 Rounds + 7

WOD 121103:
BB Gymnastics

20 minutes to establish a 1RM Jerk.

• 275lb (PR from rack, C&J PR is 280) Missed 285 twice.

Conditioning

5 Rope Climbs 12′
20 Wall Ball 20/14#
5 Hang Squat Snatches 115#
4 Rope Climbs 12′
20 Wall Ball 20/14#
4 Hang Squat Snatches 115#
3 Rope Climbs 12′
20 Wall Ball 20/14#
3 Hang Squat Snatches 115#
2 Rope Climbs 12′
20 Wall Ball 20/14#
2 Hang Squat Snatches 115#
1 Rope Climbs 12′
20 Wall Ball 20/14#
1 Hang Squat Snatches 115#

For time.

12:28... had to scale down from 155 to 115 in order to keep the intensity.