EMOTM for 15min
1 Snatch
2 OH squats
Started at 65#, mixed in 70# and made an attempt at a 95# snatch.

Post WOD:
Muscle-up practice, ring dip and pull-up work.
6 100m sprints

Only did 4 100m sprints focusing on form, added a 200m cool down
pulled a quad yesterday

5 Rounds for time of:
15 225 lb deadlift (135lb)
20 24" box jump
25 pull up (purple band)

SWOD: - 65#
A) Hang Power Clean + Hang Clean
4 sets @ 75%

CWOD: AMRAP 3 min
3 Hang Power Clean (155/110)
6 Push Ups
9 Air Squats / 9 Deadlifts (155/110) **
**Perform Air Squats on Rounds 1, 3, 5 and Deadlifts on Rounds 2, 4, 6.

Post rounds/reps for each round to comments. Example: Round 1: 4 + 6 air squats, Round 2: 4 + 2 deadlifts, Round 3: 4 + 6 push ups etc...

TOTAL ROUNDS = 13

http://friscocrossfit.com/wod-blog/wednesday-june-20th.html

21-15-9
thrusters
pullups

78 Burpees

WOD 1 : 1MIN MAX EFFORT AT EACH STATION - 3 ROUNDS
10m suicide runs
Airdyne
Row machine
Double unders
Burpes
1min rest

WOD 2: "GRACE"
30 clean & jerks for time

         6.52

           50kg

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
(Video Demo Posted on Wodstack)
25 lbs and handstand push up

Came back to do it a 2nd time!
WOD:
15 Minutes, EMOTM:
Snatch
2 OH squats
(no real Rx weights given. Used #60, #5 pounds higher than this morning)

Post WOD:
Muscle-up practice, ringdip and pullup work.
30 GHD's

800 m run
6 pull ups
8 hand stand push ups from box
6 KB push presses

a) 15 min AMRAP of
5 x push jerk @50kg
10 x TTB
15 x air squat

9 rounds and 10 TTB

b) 5 rep back squat with weighted pullups