5 rounds

10 wall balls
10 push ups
10 box jumps

8min AMRAP of:
* 8 bar over burbee
* 8 OHS 50/35kg

12 min EMOM
1 clean +3 front squat
5 superman

Speed:
20m Resistance runs, partner assisted, 5 per athlete

WOD:
“Isabel”

For time:
Snatch 135 pounds, 30 reps

3 Rounds

Run 400m

12 BW Deadlifts<--125#

21 Box Jumps 24/20 <--18in box...could not jump 20???

Pull Ups <--4 for all 8 rounds=32
Push Ups <-10x2;9x2;8x2;7x2
Ab Mat <--15x3; 14x2; 13x2; 14x1=114
Squat <-- 15x2; 14x2; 13x2; 14x1

1 minute max rep x 3 rounds
Burpees
Power snatch (75/55#)
Box jump (24/20")
Thruster (75/55#)
C2B pull-ups
1 min rest

WOD: 12 minutes AMRAP

3 Hang Squat Clean (115lbs)
6 HSPU

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if you read my WOD from the other day, you'll recall my wrist pain, and today was the proverbial, sucker punch, for them. I'm still interested in any advice on how to increase flexibility and get rid of calcium buildup. if you have anything that could help, holler at me.

50-40-30-20-10

• Thrusters
• Sit-ups
• push-ups

AMRAP

3′ medball clean 20/1
3′ down&up
2′ medball clean
2′ down&up
1′ medball clean
1′ down&up