AMRAP10
10 KB swings, 70#
10 BJ, 30"
3 mu+ dip

5 + 2 mu

WOD
15min AMRAP
3,6,9, etc...
Box jump (24/20)
DB reverse lunge (55/35)
Sit-up

RX. 315. Killed it.

Ab cashout.

In teams of two, only one working at a time, splitting up work however you like:
- 400m run (both people at same time)
- 50 x Ring Push Ups (Feet on 30" Box)
- 50 x 30" Box Jumps
- 100 x DU's
- 400m run (both people at same time)
- 50 x Ring Dips
- 50 x Toes-thru-Rings
- 50 x Inverted Burpee Box Jumps 24"
- 400m run (both people at same time)

Matty O & Bretto = 21:47

5 x 10 Backsquat

70/90/100/110/pass

Amrap 8 mins
15 wall balls
15 OHS @40/30

3 1/2 rounds ish

21/15/9
Snatch @50/35
Box Jump @24"

20min AMRAP:

20 Double Unders
115 Shoulder Press, 10 reps
10 CtB Pull-ups
30 seconds rest

3 Rounds

500m Row (Subbed 50 SDHP)
20 Wall Balls (20/14) (Subbed 40lb single dumbell thruster)
20 KB Swings (53/35) (Used 50lb dumbell)

SDHP's killed me........

Pre-Wod:
1 X 20 Back Squat - 115

WOD: 3RFT
-400 Meter Run
- 21 Pull UP (black band)
- 12 HSPU (2 ab mats 1st 2 rounds then. 1 ab mat last round)

I had to miss the Olympic Lifting class last night for a sports banquet. Coach was kind enough to let me crash the 6 AM class today so I could make it up.

Warm Up:
First with PVC and again with a 45 lbs bar
Dirty Dancing
Rock-n-Roll Drill
Bergener

Mobility:
PVC pass through

Lifts:
No more than 5 lifts
1 RM Squat Snatch
[65 lbs, 95 lbs, 115 lbs, 135 lbs, 140 lbs (fail)]
1 RM Squat Clean & Split Jerk
[135 lbs, 135 lbs, 155 lbs, 165 lbs, 175 lbs]

Pre-Wod:
1 X 20 Back Squat - 100#s

WOD: 3RFT
-400 Meter Run
- 21 Pull UP (no band!)
- 12 HSPU (2 ab mats --- and i could only move down about 2 inches... baby steps, baby steps)

14:08