Front Squat Max 1 Rep

10 x 10kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)
10 x 14kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)

10 x 20kg Good Morning
10 x 30kg Good Morning
10 x 40kg Good Morning

5 x 40kg OHS with 1 second hold at the bottom of squat
5 x 40kg OHS with 2 second hold at the bottom of squat
5 x 40kg OHS with 3 second hold at the bottom of squat
11 x 40kg OHS

3 rounds
Run 800m
50 sit ups
50 back extensions

AMRAP in 15 min. of:

10 WB 20lbs/14lbs
10 Toes-2-bar
10 Box Jump 24"/20”

15-12-9-6-3

Front Squat 65
Knees to Elbow ( 90 degress)

15 ring dips - used red band
30 box jumps - 20"
45 pull-ups - used red/black band - used black band only for first 3 pull-ups
60 walking lunges
75 double-unders - scaled to 150 singles
60 walking lunges
45 pull-ups
30 box jumps
15 ring dips

2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

Then 5 min rest followed by:

Annie

50.40.30.20.10

Double Unders

ABMAT

30 Ground to Overhead - 35lbs

This was a great fundraiser yet again! We had a great turn out and lots of pink!!

2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM - 35lbs

Then 5 min rest followed by:

Annie

50.40.30.20.10

Double Unders - Not pretty but actually Rx

ABMAT - Modified to Flutter Kicks

Skill:
Snatch Work:
1) Technique:
- PVC Bergenor
- Power Snatch
- Squat Snatch
2) 10 Singles (65#)
3) 3x7 (95, 115, 135#)

WOD: 4 RFT
- 10 OHS (115/75)
- 20 Ring Rows
- 30 Ab mat S-ups

Special Exercise:
1x10 Back squat w/ SS bar (130#)
1x10 Box squat w/ SS bar (130#)
500m row - 1:45.5 (Legs tired from WOD and Fall brawl still)
Shoulder & hip/hamstring mobility