Belated Birthday WOD for Aaron

Guess how old he is?

37 OHS 135/95 @65#

37 C2B Pull-ups

37 Power Cleans 135/95 @95#

37 Double Unders

37 T2B

37 HRPU

Wow that was not too fun! I did 65# for OHS then threw on 15s to make it 95# for Power Cleans. I also did kipping pull-ups not C2B.

Goodmorning Wide Stance 2RM @ 145#

5min Rest Then:

Annie

50.40.30.20.10

Double Unders

ABMAT

First time RXing Annie!

OHS (3 rounds of 10 reps at 95lbs)
Toes To Bar (3 rounds of 8 reps)

Deadlift:
225(5)
205(5)

Press:
102.5(5)
92.5(5)

Post: 400m farmers carry (25# bumper plates; set them down probably 4 times)

Strength: Front Squat 4x6 @185#

Met-Con:
5 Rounds for Time
40 Double Unders
30 Box Jumps (24")
20 KB Swings (55#)

Warm Up: Joint Mobil­ity fol­lowed by
K.B. Com­plex — 2 Rounds of:
12 Swings
12 Fig­ure 8s
12 Slash­ers R
12 Slash­ers L
12 Gob­let Squats

Strength: Work Up to Rx Deadlift

Work: 15–12-9–6-3
Dead­lift ( m-205# / w-165# )
Box Jump

Double Under Cool Down

Goodmorning Wide Stance 2RM

5min Rest Then:

Annie

50.40.30.20.10

Double Unders

ABMAT

95lb Goodmornings. Will stick w/95 next time & bend deeper. PR Annie. Last time on board = 6:27. Tangled @ beginning of 40 2wce & 30 1ce. Could do abmats faster.

17 minute AMRAP

5 sit ups
10 push ups
15 air squats

35 minute run, went pretty well!

Max Effort:
1 Rep Max - Hang Snatch
115 LBs (PR)

MetCon:
30-20-10
Russian Kettle Bell Swings (70 LBs)
Stick Jumps (24”)
Knees to Elbows