2 Sumo Box Squat on the min for 10 min at 50% of your 1 RM

WOD:

15.12.9.6.3

Kettle Bell Swing 24/16kg

Burpee Box Jump 24″/20″

Toe’s to Bar

3 Shoulder Press on the minute for 9 minutes at 60% of your 1 Rep Max.

-if you do not have a 1 Rep Max spend the 9 minutes finding one.

Then:

12 min AMRAP

10 Push Press @ above weight

10 Burpee

100m row

Pre-WOD
1 rep max shoulder press (80#)

WOD
Grace
30 Clean & Jerk (135/95)

Time: 8:55 RX (very proud of this WOD today, thanks to all the support from everyone at 530!)

1000m Row
50 Thrusters (35/45)
30 Pull Ups

Strength:
Record your 1RM Thruster.

“Kelly”

4oom Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 rounds

This was the devil.

TABATA

Thruster 65/45

Flutter Kick

Slamball 15

Number=18

Double Under

2:00 Rest :

1000m Row for Time 6:40

Back to Basics Thursday…

SKILL: Muscle Up

then:

10 min AMRAP

3 Muscle up

6 Plate Press Burpee

9 Overhead Walking Lunges

AMRAP 15
21 Medicine ball ground to overhead 14/20
15 Box jump 20/24
9 Push up

Box jumps are always slow for me. I have this internal fear of them, so I am always doing the step down and taking a big breath to jump up again.

6 rounds plus completed all the ground to overhead in round 7

4 rounds of 3 heavy deadlifts

155# - 185# - 205# - 235#

My last 3RM was 205#

PR of 30#

Pre-WOD
1 rep max shoulder press

WOD
Grace
30 Clean & Jerk (135/95)