raises
raises
raises

press
press
press
press
press

pullover
pullover

100 thrusters

Burpee Pull Ups and Ground to Overhead

21-15-9-15-21
Thruster (95#/55#)
Ring dip

I used 65# and RED Band assisted ring dips. It took me 15min 29 sec.

Snatch balance 5x5x3x3x3. 15x5, 20x5, 25x3, 35x3, 45x3

Randy

75 snatches (MOD: 35#)

Time 5:57

First wod after 2 months off for herniated disc, so I went very light. Did the first 20 unbroken, then sets of 10's and 5's. Felt great being back, but wow I am EXHAUSTED!

Annie
50,40,30,20,10 DU + Situp (I do anchored situps always)
I did this probably about 3-5 minutes after my last set of low box squat WOD
I wanted a fast burn and hadn't done this in a while.
I only tripped a few times on the DUs and the situps were not bad at all until about the 30s
4:35

3 rounds of:

20 wallball (20 lbs)
20 push-up
20 OH squat (95 lbs)
200 m

150 wall balls for time

Strength:
5 sets strict press 2 reps @85% completed 65lbs

WOD1:
5 200m sprints

WOD2:
7 rounds
7 toe to bars
14 KB swings @ 25lbs

based off crossfit.com and JC Crossfit
Completed with Tucker

“Loredo”

6 Rounds

24 Squats

24 Push ups

24 Walking lunges

400m Run

I was the slowest. :(