• TABATA
  burpees

• AMRAP 10 MIN
  6 HSPU
  12 DL 135/95
  18 double unders or lateral jumps

http://crossfitsouthie.com/look-out-ne-regionals-southies-in-town

Skill
Handstand holds/push-ups/walks

WOD
“Diane”
21-15-9
Deadlift (225,155)
Handstand Push-ups <== Full pike push-ups

Level 2 (185,115)
Level 1 (135,75)

4x
10 Clapping Push Ups
10 Squats
10 Spiderman Push Ups
10 Jumping Squats
10 Diamond Push Ups
10 Lunge Steps

Dear Jumping Squats,
I hate you.
Love,
Craig

Heavy Thruster — 10# heav­ier than your best ‘Fran’ Weight
9,9,9,9,9,9 (95#)

5 Rounds of:
Row 250m
REST 1MIN
Run 250m
REST 1MIN

WOD:
For Time:

75 Hang Power Snatches (Rx 75/45)
- Do 3 burpees whenever you put the bar on the ground

Forearm buster. Had 2 rounds of penalty burpees. Got to my 74th rep and lost the handle.

On a good note 1 rep max on hang power snatch 185# so that was a bonus.

Post WOD:
AMRAP in 2 minutes each
Shoot throughs
Sit Ups
Ring Rows

Deadlift:

20min to reach:

Advanced 5.5.3.3.1.1.1

Int. 3.3.3.3.3

Beg. 5.5.5

Followed by:

Death by Burpee

add 1 rep on the minute until you can’t complete that number before the next minute starts.

145 x 5
165 x 5
175 x 3
185 x 3
195 x 1
205 x 1
215 x 1 new 1RM PR!

Start with 3 warmup sets of squats x 10

135 x 10

ASMRAP (As many reps as possible) in 12 minutes

3 Box Jumps (high step-ups)
6 Handstand Pushups
9 Kettlebell Swings 50 lbs.

800 m. run (row)
Cindy (5 Pullup, 10 Pushup, 15 Squat) x 2
400 m. run backwards
Cindy (5 Pullup, 10 Pushup, 15 Squat) x 2
800 m. run (row)
Cindy (5 Pullup, 10 Pushup, 15 Squat) x 2
400 m. run backwards

For time:

• 75 hang power snatches (Rx 75 lbs)
• 3 burpees when/if you put the bar down

There is no description for this WOD as it is stat.