WOD: Mornin’ Wood!
400m Run
21 Power Cleans (135#/95#)
21 Push-Ups
Rest 1 Minute

400m Run
15 Power Cleans (155#/115#)
15 Push-Ups
Rest 1 Minute

400m Run
9 Power Cleans (185#/135#)
9 Push-Ups
Rest 1 Minute

400m Run
6 Power Cleans (205#/155#)
6 Push-UpS

WOD- With a 30 minute running clock complete Fran in less than 10 minutes. Rest 10 minutes. Then complete Fran again at the 20 minute mark with a time cap at 30 minutes.
Double Fran- 1 score for fastest time and 1 score for combined time on both WODs (not including the rest time)
“Fran”- 10 minute cap (Athletes should scale WOD accordingly if the WOD will take them over 10 minutes.)
21-15-9
Thrusters (95/65)
Pull-ups
Rest 10 minutes or as long as needed.
Repeat Fran

21-15-9
225lbs Dead Lift
Handstand Push-ups

Back Squat

Strict Press 1 RM

Run 3mi

26:50

50 Burpees, 10 Squat Clean Thrusters ( 112lb/75lb)
40 Burpees, 8 Squat Clean Thrusters
30 Burpees, 6 Squat Clean Thrusters
20 Burpees, 4 Squat Clean Thrusters
10 Burpees, 2 Squat Clean Thrusters

21:40

Every 6’ x 5 sets perform:

400M /300 W mt Run

16 Alternating Arm KB Snatch @24/16kg

14 Wall Ball @20/14lbs

12 M / 8 W calories Assault Bike or Row

1RM (100) Bench Press
5 - 60% (60)
5 - 65% (65)
5 - 70% (70)

Metcon:
-50 KB Swings (53/35)
-40 Hand Release Push Ups
-30 Box Jumps (Did 20" stepups)
-20 Wall Ball Shots- 2 squats per shot (20/14) I used #10
-10 Muscle Ups (mod with 10 C2B and 10 ring dips)

I gave blood after work yesterday, so I'm a bit run down today. My ankle finally felt okay to run the warm up lap. However, now my lower back is hurting pretty bad! Good thing it's Friday!!

21 Slammer Balls (#25)
21 Dips (Red)
42 DU (unbroken)

15 Slammer Balls (#25)
15 Dips (Purple)
30 DU (unbroken)

9 Slammer Balls (#25)
9 Dips (Purple)
18 DU

Dips felt exceptionally difficult. Did a boot camp at work today for 45 minutes with pushups and a little shoulders and yesterday it was 90 clapping pushup blowout!! :)