1RM Deadift

• set of rows and MU transition work

1st 800 3:04
2nd 800 3:20
3rd 800 3:22

4 rounds body weight to failure
Bench 195# (15,12,11,12)
Squat 195# (12,11,10,12)

" Barbara "
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.

Pre-WOD: 5X3 Power Snatch

WOD: 10 Minute AMRAP
- 30 Double Under (2:1 singles)
- 15 Snatch (75/35)

completed 4 rounds + 10 Snatch

15 min AMRAP:
- 9 deadlift (155#)
- 12 push up (hand release)
- 15 box jump (24")

15 min AMRAP:
- 9 deadlift (155#)
- 12 push up (hand release)
- 15 box jump (24")

For time:
30 snatches 60/35kg
10min TC

10min AMRAP:
20 pushups
30 situps
40 air squats

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

5 2-minute rounds of:
20 kettlebell swings, 24/16 kg
Max reps wall-balls shots, 20/14-lb. ball

Rest 2 minutes between rounds. Record total number of wall-ball shots completed for all rounds and post number completed each round to comments.