3 sets of:
Max HSPU - Subbed holds
Max Strict Pullups - negatives
1 minute rest between sets

WOD
II Unders 100-80-60-40-20 - did mostly singles, maybe 30 DU's total?
Situps: 50-40-30-20-10

Post Wod
Ring dip work

Run 400m
10 Burpies
10 Strict Press

3 sets of:
Max HSPU (9-12-11)
Max Strict Pullups
1 minute rest between sets

WOD
II Unders 100-80-60-40-20
Situps: 50-40-30-20-10

Post Wod
Find 3RM of weighted dips (15#)

1RM For:

Squat
Deadlift
Shoulder Press (I always do these from rack position, standing)

340 Squat 365 DL 145 Shoulder Press = 850lbs

FOR TIME:

5 RDS:

5 DEADLIFT (185/2750
10 BURPEES

PICK CASH OUT FROM BOARD

5 X 30SEC ROW

3rds
1min Deadlift 225# (19, 19)
1min rest
1min Double Under (57, 57)
1min rest
1min HRPU (27, 27)
1min rest
1min C2B (16, 16)

Team WOD!
2 round

30 DL (Deadlift) #225 / #155
400 meter row
50 thrusters #45 / #33
100 meter #135 / #90 sled pull

Team members: by me onesie

BS- 20x 155

A.) ”BEACH CITIES BATTLE WOD #2″ FROM OUR FRIENDS AT CF CODE3

20 JUMPING LUNGES
+
12-9-6
CLEANS 165/125 – SCALE AS NEEDED
LATERAL BURPEES **
TOES TO BAR
+
20 JUMPING LUNGES
**LATERAL BURPEE STANDARDS INCLUDES A CLAP OVERHEAD

8:00 CUTOFF TIME !!!

started with 135 did 9 reps then scaled to 115

3 rounds with 3 min rest between rounds

420M run
10 Pullups
20 pushups
30 situps
50 squats

3 Rounds for time:

50 KB's
50 Double Unders

Time 11:20