For Time:
25 R arm snatch
25 kb swing
25 L arm snatch
25 R arm push press
25 Goblet Squat
25 L arm push press

used yellow kb

30 rounds for time of:
5 Wallballs, 20 lbs / 14 lbs
3 Handstand Push-ups
1 Clean, 225 lbs / 155 lbs - 100, 105, 110, 115.

Monday October 8th

STRENGTH
8x2 Power Snatch

85 lbs

WOD
100 thrusters for time 95/65

65x30
45x70

4 sets of 3 push jerks

1-2-3-4-5-6-7-8-9-10 reps of:
Ground to overhead 155 lbs / 105 lbs
Hand release burpees

10 min time cap for rx weight. Or finish all rounds.

3 rounds for time of:
15 C2B pull-ups - red band
20 burpees - rx
15 SDLHP 95/65# - rx

cash out:
30 sec. handstand hold
100 sit ups

For time:
100 Thrusters 95/65# with a 3 burpee penalty for setting the bar down**
25-10-10-10-10-10-10-5-5-5 = 27 burpees

or

100 Thrusters 135/95#

Team WOD w/Kelly and Marissa
400 m run
KB swing 1.5/1.0 pd
pull ups - red band

49-48-53 = 150
Team total 557

Buy In:
800 m run with 45/25# plate

Warm Up:

3 Rounds:
200 meter (0.12 mi) run
3 Wall Climbs
5 Wall Balls
7 C&D's

---

Workout:

AMRAP in 20 minutes of:

25 Squats
20 Push Ups
15 Box Jumps (20 inch box)
10 Burpees
5 Pull-Ups

Completed 5 2/5 rounds with 7 additional box jumps

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps. <- didn't have a spotter. subbed dumbbell press at 55 lbs.

used some crappy rower in the Deadwood rec center. really good workout.

22:32