Run Denkmalrunde 3,47 km

Result: 00:23:54

Every 2 mins for 20 mins complete:
High Hang
Mid-Thigh
Floor

CA$H OUT:
50 Burpees – 3:11

WOD:
5 Rds
7 Thrusters 135lbs
12 T2B

deadlift, ring dip, box jumps, shuttle

5x5 Weighted pull up
WOD
3 rounds for time of:
10 Deadlifts (145)
15 Ring Dips
20 Box Jumps
30 yd shuttle run
Time: 09:50

25.5"

One inverted Rogue Fitness box with a 45 and a 25-pound plate.

Could have gone higher.

Teams of 2
Doug & JP = Team Cut Throat:
Rx’d – 12:18

75 Overhead Squats 95/65lbs
25 Box Jumps 20"
50 Thrusters 95/65lbs
50 Box Jumps
25 Snatch 95/65lbs
75 Box Jumps

3 Rounds for time of:
50 Double unders (500 single unders)
40 Abmat Sit-ups
30 Squats
20 Burpees
10 strict Pull-ups

3 Rounds
10 DL (225#)
15 Ring Dips
20 Box Jumps (24in)
30 Yd Shuttle Run

Busy day at the fire station, didn't have time to do weighted pull ups.

WOD:
“Pull/Swing/Jump”
10-9-8-7-6-5-4-3-2-1

Pull Ups C2B
KB Swings 1.5 pood
Jumping Squats 45lbs

6-4-2-4-6
Deadlifts 315lbs
10 Burpees between sets