Pre-WOD
5 X 3 Front Squat

5 RFT
10 HSPU
400m run

Three 10:00 minute intervals on a running clock:

Run 1 Mile
Complete as many shoulder press, 115#/75# as possible
with remainder of time.

Run 1 Mile
Complete as many push press, 165#/115# as possible
with remainder of time.

Run 1 Mile
Complete as many jerks, 205#/135# as possible
with remainder of time.

Pre WOD:
Bench Press 5x3- 135,155,165,175,185

WOD:
10 Minute Clock:
800 m run
In remaining time, AMRAP:
15 pushups
30 DU's (50 singles)

Post WOD:
50 T2B in as few breaks as possible.

Did 4 rounds + 5 pushups

Deadlift 5 RM

Presses:
5-5-5-5-5-5 @ 30lbs (Full White)
3-3-3-3-3-3 @ 40lbs (Full Orange)

Side Raises:
6-6-6-6-6-6 @ 30lbs (Full White)

Row 1000m
10 - Power Cleans @135
8 - Burpees
5 - Pullup
Row 750m
10- Power Cleans @135
8 - Burpees
5 - Pullups
Row 500m
10 - Power Cleans @135
8 - Burpees
5 - Pullups
Row 250m
10 - Power Cleans @135
8 - Burpees
5 - Pullups

2 Rounds for Time

Run 1 Mile
5 Dips
3 Sandbag C&J
5 Shoulder Press (30lbs)
5 Burpees
20 Situps
5 Dips
3 Sandbag C&J
5 Shoulder Press (30lbs)

For time:
225 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters

135#
Spotter steps to edge of structure
200 sdhp 35# kb

THURSDAY 121018
For time:
225 pound Hang clean, 30 reps (hice con 55kg)
50 One-legged squats, alternating (bajando al balon con un disco de 15)
Row 2000 meters (hice 8 min.)

8 Dead lifts
8 Hang power snatches
8 Over head squats
8 Stair runs

65#