Lying Hamstring Curl (Each Leg, one at a time):
- 10kg x 5, 15kg x 5, 20kg x 5
Reverse Lunge into 24" Box Step Up (Barbell on shoulders):
- 30kg x 5, 40kg x 5, 45kg x 5 (each Leg)
Calf Raise:
- 64kg x 5, 84kg x 5, 89kg x 6
Hang Power Snatch Practice:
- 20kg x 10, 30kg x 5, 40kg x 3

3 rounds:
- 400m run (17.5km/h)
- 20 x air squats
- 20 x 10kg plate situps

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up

And yes you have to walk back with the KB to start the next Round…..

15-12-9-6-3 rep rounds for time of:

Power Cleans at 135lbs/95lbs
Bar facing burpees

Thrusters 3-3-3-3-3-3-3 for load

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

21-15-9

Deadlift (DL) #225/150
Box Jump 30"/24"

Worked up to 3RM of 295

Tabata: 20 seconds on 10 seconds off x 40 rounds.
Complete all of one exercise before moving on to next one.

Pushups (6)
Squats (15)
Burpees (5)
Situps (11)
Box Jumps @ 30" (6)

Lowest number of reps in 20 seconds is the score for the exercise. Sum these for the total score.

Pre-WOD:
20 minutes to work up to heavy Clean & Jerk

WOD: 5 minute clock
- 800 meter run
- Clean & Jerk (135/95):max reps with time remaining

Post WOD:
-2X 1 minute weighted plank

Record reps during WOD. Record a 1-rep C&J as a stat. 185lb C&J