Deadlifts 3-3-3-3-3 Perform all 5 sets @ 70-75% of 1rm

Then;

21-15-9

Deadlifts 185

Over the bar burpees

205 for 3 x 5 DL

1 Rep Max Back Squat

WOD: 5 rounds for time

• 12 Wall Ball Shots (20lbs/12lbs)
• 12 Toes to Bar (or 24 sit-ups)

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I did 2 full rounds of T2B + 3 before switching to sit-ups. Still too much swing in my T2B's

Pre-WOD
1 rep max shoulder press (45-55-65-75)

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WOD
Grace
30 Clean & Jerk

“ Christine”
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts. ....145#
21 Box Jumps. ...20"

30 DU

15 Burpees

100M Run

20 DU

10 Burpees

100M Run

10 DU

5 Burpees

100M Run

1000 meter row
30 thrusters 30#
50 pull-ups

I think I blew myself out on the rowing a bit...was pretty beat when I started doing the thrusters. I will have to establish a better pace next time. All of Burt's "this is a sprint" talk got me a little too fired up! :)

Squat Clean
3-3-3

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (overhead)
60 Sit-ups
70 Burpees

“Kelly”

4oom Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 rounds

Kelly used to be my favorite WOD but lately it just isn't happening...

In teams of 3 for 40 minutes:

10 rope climbs
40 box jumps
70 wall balls

One works, one rests and one team member rows or runs all the time. Share the work as needed.

21 15 9
Burpees
Pull ups