5 RFT:
500 m Row
40 sit-up

1-1-1-1-1 deadlift - Hit a new PR @ 255 lbs

then…

21-15-9
deadlifts (185 lbs)
box jumps (24")

RX for this WOD was 225 - I used 185 to work on my form and save my back!

Deadlift Fridays

Tabata (16 rounds 20 seconds work, 10 seconds rest)

Alternate
Body Weight Deadlift 4,3,3,3,2,2,2,2 @ 135 - Did 0 Count Burpees
Lowest round score for each is your score.

2,5

Didn't get the weight all the way down in time on the 4th round and only had a score of 2! Concentrated on keeping correct form at body weight.

Deadlift Fridays

Tabata (16 rounds 20 seconds work, 10 seconds rest)

Alternate
Body Weight Deadlift 10,10,10,10,8,8,8,8
Over the Bar Jump Burpees 6,6,6,6,6,6,6,6
Lowest round score for each is your score.

8/6

5 Minutes Backwards Skipping

Then...

100 Air Squats
5 Toes To Bar
75 Air Squats
10 Toes To Bar
50 Air Squats
15 Toes To Bar
25 Air Squats
20 Toes To Bar

Squat Jerk 1RM.

50 burpees
40 KBS 35#
30 box jumps 20"
20 wall ball shots 14#
10 deadlift 135#
500m row

(feeling pukey)

Jackie”

1000m Row

50 Thrusters 45#

30 Pull Ups

So, last time I did this, it was at 30# and one minute faster, but it has Rx on it? hmmmmm

WOD

AMRAP in 30min of:

10 pull-ups

5 HSPU

15 box jumps (24")

10 snatch (75#)

15 recline ring rows

10 HR pushups

20 lunge jumps

10 clean and jerk (75#)

400m run

3 rounds +9 reps

Tabata clock starts, 20 seconds of work, 10 seconds of rest as you progress through this whole complex.

100 Box-Jumps
75 Pull-Ups
50 Clapping Push-Ups
25 Burpees

Don't remember my exact time, but think it was in the 18 min range