EMOTM for 10 Minutes
5 Handstand shoulder touches/hand raises/weight shifts

21-15-9
Russian KB Swings (70/53)
Ring Dips
Chest to Bar Pull-ups

2 Rounds
75 DU
50 Walking Lunge
25 Burpee

WOD Courtesy of CrossFit Plus webpage

1) OH Squat
5-5-3-3-1-1
95-115-135-145-155-165(f)-160

2) "Jeremy"
21-15-9 for time:
-OH Squat (95 lbs)
-Burpees

“Fran and Helen buy jump ropes”

For time;

50 Double unders

Then,

21-15-9

Thrusters 95/65 MOD 50lbs

KBS 1.5/1p

Pull ups MOD Green Band

finish with 50 Double unders

I have been battling colds for the past few weeks so this was a rough one. But, I have recently graduated to the green band for pull-ups. Small win!

• 3 rounds of Prowler
• 3 rounds of Overhead Plate Carries (45#) -7 X 3 Front Squats 175-185-205-215-225-230 (F 3rd rep) -Box Jumps (33") & HSPU: 10,9,8,7,6,5,4,3,2,1 reps

50 Box Jumps (24")
50 Jumping Pull Ups
50 Kettlebell (35lb)
50 Walking Lunge
50 Knees to Elbows
50 Push Press (45lb)
50 Back Extensions (sub "Supermans")
50 Wall Ball (14lb)
50 Burpees
50 Double Unders (5:1 for singles) (singles 250 reps)

3 Rounds
400M Run
21 KB Swings 1.5 Pood (#53/35)
12 Pull ups

rx 13:07

For Time
In 10kg Weight Vest
10,9,8,7,6,5,4,3,2,1
Burpee
Sit Up
40m hill sprint

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

Result: 00:03:36

Lisäpainoleuanveto - leveä myötäote
5 x 3