Pre-WOD
• 4 mile run (30:27)

WOD - 3 rounds (21,15,9)
• Thrusters (90 lbs)
• Pull-ups

Post-WOD
• 50 inclined sit-ups

Wendler:

Front Squats - 5x225, 5x240, 5x255

Death By Squats - EMOM - 1,2,3,4,5...reps of 205lbs...
Rounds completed: 9

1000m row - 3:42

A) 3x5 press = 75lbs

B) AMRAP 12
12 Push Press
12 Burpees
30 Double Unders (did 60 singles)

= 48 push press & burpees, 240 singles)

A) 10-25-10
Burpees
Mountain Climbers
Squats

B) 21-15-9
KBS
Push Ups
Ab Thrusts
Hollow Body Rock
Russian Twist
Sit Ups

3 rounds
50 cal row
15 Hand stand Push Ups
50 DU

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
High Jump Sprinting Drills (2xeach)
3xHigh Jump Approaches
Pole Vault Plant Drills
Pole Vault Takeoffs (6-step, 8-step, straight-arm bend)
4xFlying Sprints (20m Accelerate & 10m Sprint)
1 Legless Rope Climb
3x5 Assisted GHRs
3x5 Single-Leg Glute Bridges
1 Lap of the Infield + Static Stretching

~3 miles

"Daniel"

For Time:

50 Pull Ups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pull Ups

SCORE: 14:47

A. For Time
10 Squat clean thruster (155#)
10 bar MU
B. For Time
25-15-5
S2OH (135#)
CTB
C. Thruster Gauntlet; start at 155#, increase 10# every 60 sec

A. 2:53
B. 5:43
C. 245

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM (used 75# bar)

Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1 (used 75#)

+

First Minute
10 Burpee
Second Minute
10 Toes to Bar
Third Minute
10 Alt DB Snatch
3 Rounds

Did max reps instead of 10 reps.