Partner WOD at LLUMC:

200 M lunge buy-in, then...

2 rounds of 50 burpees and 200 M overhead carry (25lbs)

Back squat 3x3 @ 185lbs

3 rounds of: 20 second handstand hold, 15 Russian kb swings (50lbs), 10 box jumps (24")

Clean and Jerk (1 cnj in 1st minute, 2 cnj in 2nd, etc. until you fail)

5X3 Front Squat 205,215, 225, 230, 235 (F)

WOD For Time:
-750 meter Row

- 75 Pull Up

5X:
-15 Hollow Rocks
-15 Sit Up

Afternoon classes will start at 4pm to make sure we can space out enough.

Skill & Strength Work:
- 1 Mile Run (Warm-up)
- 5 Min Max HSPUs - 21
- 5x3 Deadlift - 295, 305, 315, 325, 335

WOD:
5 rounds for time:
- 15 Double Unders (30 singles)
- 15 Hand Release Push-Ups

Time - 3:50? Will verify.

There is no description for this WOD as it is stat.

Result: 00:03:15

Result: 75

Squat Challenge
230x20- Not as much fun as it sounds. Happy my next set is 15 reps!

Shoulder Challenge
130x10-Just as hard as I expected, not looking forward to 135#.

There is no description for this WOD as it is stat.

21-15-9

Squat Clean @ 135
Ring Dips

Deadlift
5-5-8

225-#255-#290

3-3-3
315-315-315

3 rounds
6 deadlifts #265
12 box jump overs 30"
24 pullups

5-5-6

165-#190-#215

Pull ups
10-10-10-10-10
strict-strict-#25-#25-25
Push up
10-10-10-10-10
last three with #25 vest

Over head walk #185
15-12-9
squat clean #135
push ups
400m run