warmup-bowling-5 rounds each. you & partner must row as close to 100m. any m up or down from 100 was the score (105m=score 5). add score, divide by 3, multiply by 100, that was the number of meters to run in the wod. (27/3=9*100=900m)

Run
30KBS
15(each) abmat wallballs
10(each) pistols <--Tiff & I used a band across Jhooks...worked well, we are clumsy though.

3 rounds

15m
pushups
situps

WOD
21-15-9
Squat snatch (95/65)
C2B pull-up

Red band, 65#. 13:47. Legs felt really tired today - was moving super slow.

3.60 mi 397 cal 45:00 min

100 push-ups (5:38)
100 sit-ups (4:36)
100 squats (with 20 lbs) (2:40)

Short break in between each one.

Strength / Skill:
5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
- 5 Muscle Ups (Mod 1:1 5 C2B)
- 10 Toes To Bar (Mod 1:1 10 GHD Sit Ups)
- 15 DUs (Mod 2:1 30 Singles)
- 20 Wall Ball Shots

Note: All sets in each round must be unbroken!

Post:
800M Airdyne

Pre-WOD:
5X2 Strict Press (70#)

WOD - 12 Minute Clock:

5 rounds of
-12 Shoulder to Overhead (#115/75)RX
-50 Double Unders (mod: 50 lateral bar jumps)RX

(in time remaining: max Muscle Ups or CTB Pull Ups or Pull Ups)

Post:
1X 500 meter Row for time 2:15
EMOM 14 min.
Odd: 3 Snatch Press in squat position 35#
Even: 5 C2B Pull Up with 15# band

Using SAME weight on all movements

2min Row(for cal.)<--35

2min max reps Thrusters 95/65<--15

2min Row(for cal.)<--20

2min max reps Power snatch<--11

2min Row(for cal.)<--25

2min max reps clean<--8

Score total reps + calorie row

21-15-9
135 lb cleans
ring dips

245# Imported.