5rds 5 snatches at 65% (45lb) and max effort pull ups
(7,6,5,5,5)

300 Jump Ropes
50 Deadlifts
40 Box Jumps
30 Over Bar Burpees
20 Pushups
10 Pull Ups
1600 Meter Row

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Total score of 137.

Round 1: 13/27
Round 2: 08/20
Round 3: 07/16
Round 4: 07/20
Round 3: 04/15

Strength
3x5 Back squat

95#, 115#, 125#

WOD
3RFT
10 Front squat (135/95)
20 C2B Pull-ups
50 Double unders

80#, blue band. 16:36

Need to practice DUs. 1st round was fine, but next 2 rounds were very broken. C2B pullups killed me

http://www.endomondo.com/workouts/266359974/2853730

Pre-WOD
• 5k (24:34)

WOD 21-15-9
• Thrusters (95 lbs)
• Pull-ups

Post-WOD
• Plank (2:30)

http://www.endomondo.com/workouts/267491616/2853730

2km ζεσταμα
4x5 min ανηφορα
2km αποθεραπεια

For time:
Row 20 calories
30 Burpees
45/35 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

3 Round for Time:

50 DUs
10 Back Squat #135
5 Strict Pullups

Back Squat:
Bench Press: 55, 62.5, 67
Deadlift: 135, 145, 150