Front Squats (FS) - 2 min rest between sets
5X5 - 4 sets #185, 1 set #200

21-15-9
Wall Ball (#20)
Slam Ball (#20)
Sit-up
4:58

Three Rounds for time

run 800m
50 back extensions
50 butterfly sit ups

Heaving Snatch Balance
3-3-3-3-3

Log Max Weight

SATURDAY 121020
1000 meter Row (run 3:40min)
Rest 4 minutes
Dumbbell "Tabata" Thrusters (20kg)

3 Rounds for time:
400 Meter Run
21 KettleBell Swings 53lbs
12 Pullups

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 12 kg
Walking Lunge, 50 steps
30 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 11 kg
50 Burpees
50 Double unders

Push Press 5-5-5-5-5 50x5, 60x5, 70x5, 80x5, 80x5

Then,

3 rounds

200m run

7 Push press 135/95 MOD 75

14 Ring rows

Time: 7:57

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift
-Box Jump (30", 24")

Post: As Quickly As Possible
-50 Weighted Sit Up
-50 Unweighted Sit Up

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift (#155)
-Box Jump (30", 24") used 20" box to step up

Post: As Quickly As Possible
-50 Weighted Sit Up #25
-50 Unweighted Sit Up

bench pressed in the Mchale's garage