Team WOD
Row a total of 2400 Meters in 300 M increments
while your team completes for count
Slammer Balls
Burpees
Flutter Kicks

forgot the time and amount of reps.. :(

Hang clean
5-5-3-3-3 max 185lbs

Oly option: hang squat clean

For time: 10-1 ladder

Hang cleans (95/135)
HSPU (push-ups)
Toes to bar

10-9-8-7-6-5-4-3-2-1

Clean & Press 135/75

Skin The Cat

KB Squats 70/35

3 rounds for time of:
30 push-ups with hand release
Over the wall
21 overhead squats (95/65 lb.) - 43 lbs
7-minute cap - 93 reps

Three rounds for time of:
30 toes-to-bar - knees to chest
21 ground to overhead (95/65) - 43 lbs
7-minute cap - 83 reps

Three rounds for time of:
10 burpee box jumps - 20"
2-20-foot rope climb - 15 ring rows
7-minute cap - 24

PK+veny

5/3/1 week 1
rest 1-5 min

Bench Press
warm-up
30x5, 40x5, 50x3

working set
55x5, 60x5, 70x5+ [(11) 1RM @93#]

5x10 @ 40#
DB rows 5x10 @ 45#

Snatch
warm-up
15x5, 20x5, 25x3

working set
30x5, 35x5, 40x5

Hang clean
5(65lb)-5(75lb)-3(85lbs)-3(85lbs failed at 2)-3(85lbs got the all)

Oly option: hang squat clean

For time: 10-1 ladder

Hang cleans (95/135)( Did 75lbs for 10-5, did 65lbs for 4-1)
HSPU (push-ups)(regular pushups)
Toes to bar (working on toes to bar..kindof in between knee and bar.)

5/3/1 week 1
rest 1-5 min, with Malley breaks

Bench Press
warm-up
30x5, 40x5, 50x3

working set
55x3, 65x3, 75x3+ [(9) 1RM @93#]

5x10 @ 40#
DB rows 5x10, 45#

Snatch
warm-up
15x5, 20x5, 25x3
working set
30x3, 35x3, 40x3 (6)

45 thrusters, 30 lbs
45 pushups (knees)
45 crossfit situps
45 walking lunges

warm up

pull-up, clean and press, dip: 15, 12, 9
double under * 30
time: 20:30.5