Skill: Snatch Balance – 20 mins - 145#

then,

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar

Slam ball 30

Double unders

Then Back Squat Work

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

Used 14lb ball and small box
might have had more reps if I didn't use 75lbs for one round, 55 the rest.
First time I did FGB I had about 130 (lame newb). Last time I did FGB I had 181 May14th this time 201. FGB is still my favorite WOD.

3 rounds, 1 Min each of
1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row One Min rest between rounds

Complete 3 rounds of the following of:

Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds

*Score total reps per round.

500m Row, 40 Squats, 30 Situps, 20 Pushups, 10 Pullups

AMRAP In 20 Minutes of: 15 Pullups, 30 Pushups, 45 Squats

Prowler Pushes (40/60) Low/Hi/Low/Hi 30m Each

Farmers walk 115/95 60m

21/15/9 of tire flips/Plate touches

1 Full Gasser, 1/2 gasser w/ 45/25lb Plate

2 rope climbs

(Can be done as a 2 person Team)

5 rounds of 20 pullups, 30 Pushups, 40 Situps, 50 Squats

21-18-15-12-9
of 95/65 deadlift/SDH/Front Squat/Push Jerk

AMRAP in 10 Minutes of: 5 Deadlifts (185/120) 10 pushups, 15 Plate Touches 45/25