10x3 @65% 1 RM

did 165#

5 rounds for time:

10x weighted strict chin-ups 20# vest
15x air squats weighted vest 20#
100 foot bear crawl weighted vest 20#

Bench Press:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM

WOD:
For time (12 min. cap):
21-18-15-12-9-6-3
-overhead squats (95/65)
-situps

Bench: 70(5), 80(3), 85(5)
WOD: 9:55 RX!!!!

Strength:

Dead lifts: 10x225, 10x315, 10x355, 10x405
Squat Cleans: 4x135, 4x155, 4x175, 4x195, 1x205

Metcon: Cindy (modified) - 10 min AMRAP: 5 pullups, 10 pushups (games), 15 squats

RNDS: 8 plus 5 reps

200 DUs
100 HRPUs
80 Deadlift (225/135)
100 pullups
200 DUS

Team of 4, as many reps per person until fail then switch to next person.

Order - boy/girl/boy/girl

16:30ish

Post:
Air Dyne
50cal
40cal
30cal
20cal
10cal

18ish

7 rounds of
>Stoplight run
>12 slamball
>12 overhead lunges
>12 swings
>12 burpees

Bench Press:
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups

Skill- overhead squats, new PR, 305

ME
5 pull ups, 10 push ups, 15 squats ( one round of Cindy )
10 deadlifts
1 round of Cindy
9 deadlifts
...
1 round of Cindy
1 deadlift

Weight for deadlift (225/155)

http://crossfitsouthie.com/partner-up-3

WOD

With a partner, one person works at a time
Each Row 1000
Each Run 800
Each Row 750
Each Run 600
Each Row 500
Each Run 400
Each Row 250
Each Run 200
Each Row 150
Each Run 100

You must use the same rower and tag your partner in each time.

Level 2/Level 1 start from the 750 row.

Bench Press:
5 @ 75% of 1RM (170)
3 @ 85% of 1RM (180)
1+ @ 95% of 1RM (190)

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups