3 rounds of:

20 wallball (20 lbs)
20 push-up
20 OH squat (95 lbs)
200 m

150 wall balls for time

Strength:
5 sets strict press 2 reps @85% completed 65lbs

WOD1:
5 200m sprints

WOD2:
7 rounds
7 toe to bars
14 KB swings @ 25lbs

based off crossfit.com and JC Crossfit
Completed with Tucker

“Loredo”

6 Rounds

24 Squats

24 Push ups

24 Walking lunges

400m Run

I was the slowest. :(

Teams of 3

Run 400 meters with 20# med ball
KB swings
Wall Balls
Sit ups
Run 400 meters with 20# med ball

17:33

21-15-9
Deadlift @ 95#
T2B
5:49

5 RFT
20 KB Swings @ 26#
10 KB Push Press @ 26# (5/5)
200 Meter run

15:35

50-40-30-20-10

Dbl unders
Sit Ups

15:42 (ate like crap the day before and had sucky day at the box)

100 reps of pull-up
100 reps of push-up
100 reps of sit-up (abmat)
100 reps of air squat

FOR TIME:

• 50 CAL ROW
• 40 GHD SITUPS
• 30 PULLUPS
• 20 THRUSTERS 50KG
• 10 BAR MUSCLE UPS
• 20 THRUSTERS 50KG
• 30 PULLUPS
• 40 GHD SITUPS
• 50 CAL ROW