50 rounds for time of :

1 burpee
1 BW deadlift

Michigan lost so Dave had to do the WOD. Miller got a bunch of us together to root him on and of course we ended up doing the WOD with him before the normal 5am WOD! What fun!

Warm-up:
200m run
10 squat jumps
10 burpees
Kind of a "V" hold for 1 minute
Lay back legs in air held for 1 minute
Front plank 1 minute
Oblique plank left 1 minute
Oblique plank right 1 minute
Front plank with legs elevated on 20in tire 1 minute

Workout:
1/2 mile run
75 wall balls @ 10 lbs start, went down to 6 lbs
1/2 mile run

Total Time for Workout - 25:16

1 mile run
150 wall balls @ 10lbs (Goal was for speed so lower weight)
1 mile run

20 deadlifts; 275lbs
400 meter run
20 kettlebell swings; 70lbs
400 meter run
20 overhead squats; 115lbs -- substituted squat cleans
400 meter run
20 burpees
400 meter run
20 box jumps; 24"
400 meter run
20 chest to bar pull ups
400 meter run
20 dumb bell squat cleans; 45lbs
400 meter run
30 minute cap
rest; then 1 mile run

Friday Funday Warmup
400m run
Dodgeball!

150m run/15 squats to get back in

Strength
Deadlift
3 reps on the minute for 10 minutes

worked up to 195# PR

MetCon
3 rounds of:
1min Good Mornings
1min Reverse Lunges
1min Kneeling Thrusters
1min Rest

65#
110 reps

21-15-9 Thrusters (35#) and Pull-ups (with green band)

12 Mins to find one rep Power Clean to Push Jerk ( clean & jerk) - 315 *PR

400 meter run
50 thrusters (45lbs)
30 pull ups

• Jännehyppy
• 180^o kierrehyppy
• 360^o kierrehyppy
• Lentokuperkeikka
• Etuperin voltti
• Free style

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

jump rope on the roof
jog about a mile

hot humid and sweaty