WOD 1

Fran 21-15-9

• Thrusters
• Pull Ups

WOD 2

10x3

• 10x Butterfly Situps
• 10x 60cm Box Jump
• 10x KB Swing (24/16kg)

Both workouts Rx and a pretty decent time for Fran. Sure got my box jumps on today though some of the box jumps might have been no rep.

10 Minute Clock
-1 Mile Run
--Max HSPU in time remaining

(Rest 5 Minutes)

10 Minute Clock
-1 Mile Run
--Max HSPU in time remaining

Post WOD:
Tabata Sit Ups

10 push-ups

AFAP
3 rounds of
10 Overhead Squats (10kg)
200m Run
10 Front Squats (20kg)
200m Run (20kg)
10 Back Squats
200m Run

Pre-WOD:
-1RM Power Clean (#165)

For TIme:
-50 Hang Power Clean (95/65)
-40 Box Jump (24"/20")
-30 Burpee
-20 Sumo Dead Lift High Pull (95/65)
-10 Wall Climb

3 x 10 ring dips
10 handstands

5 rounds:
Handstand Hold: 45 sec
L-Hang Tucked: 30 sec

5 rounds of:

12 Deadlift (105 lbs)
9 Cleans (105 lbs)
6 Jerks (105 lbs)

5 rounds for time

20 wall balls
30 pushups
400m run

Angie
For time do the following:
100 pullups (used large green band)
100 pushups (mix hand release and knees)
100 situps
100 squats

50 unassisted pullups
25 with small red band
25 with small blue band