5x5 Weighted pull up

WOD
3 rounds for time of:
10 Deadlifts (255, 235, 235)
15 Ring Dips
20 Box Jumps
30 yd shuttle run

Shoulder Press Challenge L-3

Then:

6 Rounds

10 KB Snatch Right Arm 1.5/1pood

10 KB Snatch Left Arm 1.5/1pood

10 Goblet Lunges 1.5/1pood

100m Sprint

A lot tougher than it looked.

21.1k row with Concept 2 rowing machine.

Wide grip pull-up (strict form):
BW (84kg) + 5kg x 10 = 890
BW + 10kg x 6 = 564
BW + 20kg x 4 = 416
TOTAL = 1,870

Towel long barbell row:
70kg x 5 = 350
70kg x 5 = 350
70kg x 5 = 350
TOTAL = 1,050

Cable reverse fly, bent arms:
6.25kg x 7 = 87.5 (each arm)
6.25kg x 7 = 87.5
6.25kg x 7 = 87.5
TOTAL = 262.5

Dumbell bent over row:
30kg x 5 = 300 (each arm)
36kg x 5 = 360
40kg x 5 = 400
TOTAL = 1,060

GRAND TOTAL = 4,242.5

Fran

Result: 3:51

complete 5 rounds of the following:

• 11 x deadlift (RX 80/60)
• 22 x situp
• 33 x air squat

Happy Birthday Ellen and Jason

For Time:

38 Ground to Overhead

38 box Jump 24/20 @24"

38 Wallball 20/14 @10' mark

38 ABMAT

38 Double Unders

5 Rounds:
10 Thrusters - women rx 65lbs; used 45lbs,
10 Pull Ups,
200M Run

30 reps of mega-burpees:
[with a bar and bumpers]
push-up on the bar,
[to] squat-clean,
[to] push-jerk

Rx - M: 135 F: 95

Buy-in:
EMOM 2 cleans for 10 minutes
135x2, 145x3, 155x3, 165x2

WOD:
Run or row 5k

Cash-out:
Mobility & stretching

Rowed due to foot. PR!