run 400m

15-12-9 Squat (45# plate)/Pushup/Ring Row

run 400m

10-9-8-7-6-5-4-3-2-1

Ring Dips

Double-Unders

(foot assisted Ring Dips)

for Time:
21-15-9

-Clean (135/95)
-Ring Dip

Post WOD:
40 T2B

For time:

50 pull ups
50 kte
100 burpees

5 Rounds

3 Front Squat 135/95, 65lbs

3 Thruster 135/95, 65lbs

3 Shoulders to Overhead

100m Run

12 Pull-up, Rings

100m Run

21-18-15-12-9-6-3

Front Squats @ 95lbs
Box Jumps @ 28" (RX was 24)
SDHP @ 95lbs

3 rounds of 1 min each (rest 1 min between rounds):

-wall balls (20#)
-sumo deadlift high pull (75#)
-box jumps (24")
-push press (75#)
-row (for calories)

SWOD: max clean 215 lb

WOD:

Five rounds for time of:
95 pound hang squat clean, 21 reps
Run 400 meters

One hour lifting session with Caleb Ward.

*Snatch
*Jerk

http://crossfitsouthie.com/run-jump-climb

WOD
20 minute AMRAP
400m Run
30 Double Unders
2 Rope Climbs

Level 2- 300m run/15 du/1 rope climb
Level 1- 200m run/10 attempts/pull to standing
Adv- 20 or 25ft rope climbs….do it!