1RM Weighted DIp

Teams of 4:
200M Run
Kettle Bell Swing
Sit-Up
Wall Ball Shot

Switch to the next exercise when the runner finishes

Team of 4 gals, did the first two rounds w/ a 30# KB...on the 3rd round the 30 disappeared and there was a 20#. Wall ball was done w/ a 4#'er (it was either that one or the 20# one). Not sure the exact time, I think it was around 10:28??

Back Squat 220x20 Cannot rack the weight until you finish 20 reps.
-Felt better than 215 x 20 on Monday.

Shoulder Press 120x10.

15 min AMRAP

5 Pull ups
10 Squats
15 Double unders

As usual, double unders will be the death of me! First AMRAP in about 6 weeks, so my lungs and heart will need to catch up.

Deadlift

9x3 #225

EMOTM for 12 minutes:
6 Burpees
15 Sit-ups

Back Squat 225# 5x5
Deadlift 315# 5x5
Press 145# 5x5

Clean and Jerk 1-1-1-1-1-1-1
135, 155, 175, 195, 205 F, 205 F, 205 F

I could not complete the Clean on the first 2 fails at 205. On the third fail I did get the Clean part but could not lock out the jerk.

Box Jumps (20")
Push Press (75#)
Calorie Row
Wall Ball (20#)
SDHP (75#)

PR by 21 reps (9/25/10 - 186)

Seven rounds for time of:

7 Box jump Burpees, 24" / 20"
11 Overhead Squats, 75 lbs / 45 lbs