5 Rounds for time: 6 Pull Ups, 12 Box Over Burpee

10-9-8-7-6-5-4-3-2-1

HSPU

Burpees

(1) 50ft Bear Crawl

WOD: Turkish Get-up

5 sets of 5 reps each arm.

I used a barbell....and did 45# for one set

2 Person Team WOD

2 Suicide Sprints (Pace Setter)

20 Minute AMRAP
5 Pull-ups
10 Box Jump Burpees (20" box)
15 KB Swings

AMRAP is Scored

Team Jeff/Robert got in 7 rounds plus the 5 pull-ups. We used the orange KB. WOOT!

Fran
21.15.9
Thrusters 50 lbs
Pull-up

Rest exactly 3 min then:
30 Ground to Overhead 45 lbs

3 rounds for time:

20 double unders
15 Hand Stand Push ups
10 Pull ups

I skipped out on the power clean because I was in a hurry and didn't get to warm up.

400m run

21-15-9

Wallballs (20lb)

Box Jumps (24")

400m run

9-15-21

Wallballs

Box Jumps

400m run

Five Rounds of:
5 Overhead Squats (45lb)
10 Front Squats (45lb)
15 Back Squats (45lb)

Take 30% of your 1RM Back Squat to find your weight for this WOD. My last 3RM was 155lb, so I went with that. I wasn't sure what to expect, but would go with 65lbs if I did this again.

BW: 129lbs

4 rounds for time of:

10 front squats @ 115#
10 ring dips
10 KB swings @ 1.0 pd. (35#)

9:58

Four rounds for time:

10 Front Squats, 135 lbs / 95 lbs
10 Ring Dips
10 Kettlebell Swings, 1.5 pd / 1.0 pd