Pre-WOD:
-Work up to a heavy set of: 3 Back Squats & 3 Weighted Pull Ups
75 95 105 115 125 135 145 - dead hang pull ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)
Rx!

3RM Snatch 3 RM

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

Split Jerk 1-1-1-1-1

Then,

“Jackie”

1000m row

50 Thrusters 45#

30 Pull ups

3 miles on the treadmill in a Chicago hotel.

"KB Snatches, Sit Ups and Run"

3RFT:
20 kb snatches (10 per)
30 sit ups
400m run (400 m row instead rt knee injury)

12 min AMRAP:

5 Burpees
10 Sit Ups
15 KBS
Run 250m

First ever WOD! Hardest thing I ever did... can't wait to how much I have improved

15min Perform:

400m Farmers Carry 2 KB's

AMRAP in Time Remaining

7 Thrusters (wallball)
7 Burpees
7 KB Snatch Per Arm

In 15 minutes, Complete 10 rounds of cindy and AMRAP wall ball in time remaining.

-Score is total wall ball + rounds of cindy

1 Rounds of cindy is

5 pull ups
10 push ups
15 Squats

3 rounds for time

400 meter run
21 1.5 Pood kettlebell swing
12 Pull-ups