Strength
Deadlifts 5x5x5x5x5 (85-95-105-115-135)

Conditioning
7 rounds
7 deadlifts 225 (MOD: 115#)
7 C2B (MOD: 1-3 pullups each round, then ring rows)
7 Burpees

Time 11:44

Still taking DL's very light. Did body weight for the wod. Tried to work in a few pull ups each round to try and improve.

Max clean - 245

3min of Grace - 21 Reps

Back Squat 5x5 5 RM

3 person team wod:

12 ground to overhead (female = 75#)
800m Run
9 ground to overhead
400m Run
6 ground to overhead
200m Run

All members must complete lifts, then run together.

21-15-9 reps for time of:

Wallball shots, 20 pound ball
KB swings, 25 pounds
Burpees

Warm Up

Pre-WOD:
5x5 Front Squat

WOD - For Time:
- 50 DU, 10 Front Squats, 5 STO (185#,115#)
- 40 DU, 8 Front Squats, 4 STO
- 30 DU, 6 Front Squats, 3 STO
- 20 DU, 4 Front Squats, 2 STO
- 10 DU, 2 Front Squats, 1 STO

Pre-WOD:
-Work up to a heavy snatch plus 2 overhead squats

WOD - For Time:
-50 Box Jumps
-40 KB Swings (#53)
-30 O/H Squats (#75)
-20 Burpees
-10 Man Makers (#25)

4 rds
500m on level 10
10 thrusters w 20s (good weight)
-had to stop in rd 4 (wanted 6) bc of RIGHT knee (outside hurt)

Exercise #1. KB Lunge with Biceps Curl
8 reps each leg
3 sets
1 minute of rest between each set

Exercise #2. KB Renegade Row
10 reps
3 sets
1 minute of rest between each set

Exercise #3. KB Halo Squat
10 reps
3 sets
1 minute of rest between each set

Exercise #4. KB Touch Down
10 reps each side
4 sets
1 minute of rest between each set

21-15-9 Reps for Time of:

Deadlift #165
Front Squat #75