Happy Veteran's Day

Strength/Skill: 3 good mornings on the minute for 8 mins @ 100lbs

Wod "Coe"

10 rounds
10 thrusters 95/65
10 ring pushups - did about 4 rounds full pushups, subbed to knees still in the rings...that S#%* is ROUGH

4x3 + 1x1 Shoulder press
Go as heavy as you can!

OH squat

3 rounds for time

• 21 KB swings @32
• 15 box over burpees
• 9 deadlifts @100

For time

5 Rounds

400m run

10 slam ball 20#

15 burpee box jumps 24/20

Tabata something else!

Complete 32 intervals (= 4 tabatas) of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.

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Pull-ups
Pushups
Sit-ups
Squats

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Post scores to correct tabata workouts!

Warmup
Shoulder mobility with light thruster work to loosen the hips and shoulders up.

Moved up in weight to get a feel for wod Rx weight.

With babies sleeping upstairs I had to be extra quiet which meant not missing a rep and no slamming of the bar! Tough! Took bar off rack for thrusters as well so I didn't miss the pickup and catch.

WOD
9-6-3
155 thrusters
Muscle ups

In teams of 3, with one partner working at a time, alternate complete rounds of the following for time…

30 Rounds (10ea):
15 Kettlebell Swings 24/16
7 Thrusters 40/30kg

Both the kettlebell and barbell should be light-medium and unbroken.

Post time, Rx, and partners to comments.

5 reps back squat +

4 Rounds

12 Back Squats (BS) #185/123
400M Run

Compare to 4-3-2012