In teams of two:
- 200 double unders
- 100 x 40kg Hang Cleans
- each person: 5 rounds, every minute on the minute
- 10 air squats
- hill sprint
- Kettle Bell Hula Hoop Circles (each direction)
- 16kg x 50
- 24kg x 150
- Kettle Bell Single Arm Swing to swap arms at top of swing:
- 16kg x 100
- 40 x 40kg Hang Clean
- 100 double unders, other person holds plank whilst waiting for turn

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
75 pound Squat clean, 20 reps
20 Box jump, 20" box
20 Walking lunge steps with 25lb plate held overhead
20 Box jump, 20" box
75 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
Post time to comments.

4 mile run from Market and Ballard to end of Marina and back.

10 Rounds for Time:
3 Power Cleans
5 Front Squats
7 Push Press

Run 400m
12 DL (155#)
9 Hang Power Clean
6 Push Jerk
Run 800m
(2rds)
12 DL
9 Hang Power Clean
6 Push Jerk
50 Burpee (cashout)

3 rft:

30 wall balls, 14# at 10' target
30 snatch, 55#

then

Front Squat

45/6 55/3 65/3 70/3 75/3 80/3 85/1 75/3 80/3

90-100-120-135-145-150-155-145-150 (#)

Cl/J
50/(4+4)x2 60/2+2 70/2+2 75/1+1 80/(1+1)x3
34-40-47-50-54

RDL
50/8x2 60/6 70/4 80/4

35-45-50-55-65x3-72x3

Plank 3 sets @ 30s

For time:

800m run

Then 10 rounds of:
10 pull-ups
10 ring dips

Then run another 800m

Holbrock

Result: 13:28

Result: 40

Result: 4

Result: 100

Benchpress 5/3/1
75% (175#) - 5x
85% (195#) - 3x
(205#) - 11x <- Screwed up should have been 225# 1x+

WOD:
Close grip bench
2-2-2-2-2
(135#, 175#, 205#, 210#, 215#)

Deadlift 5/3/1
75% (235#) - 5x
85% (265#) - 3x
95% (300#) - 1x