400m Run
15 OHS 95#

Strength:
Front Squat
5 sets x 8 reps, light and fast

WOD:
Tabata 501 style, 8 intervals each of: 20secs on, 10 secs rest

Box Jumps/Pull-ups

2 min. rest

Overhead pvc pipe Dyna-Max ball squat/Sledge hammer tire slams/Rogue Box Dip walks/Rope frequency

Strength
Floor Press 5×5

Met-con
APMRAP 15 minutes:
15 Jumping Squats
15 V-ups
15 DB Thrusters (35# DB's)

6 Rounds + 15 Jumping Squats

Nicole

20 Minute AMRAP

400M Run
Max Pull up without coming off the bar or touching ground

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

WOD: "Grace"

30 Clean and Jerks (135/95)
For time.

For Time:

8 Rounds

10 KB Snatch “5 each Arm” 1.5/1pood

100m Sprint

10 Burpee

100m Sprint

I did this one yesterday, a day after everyone else, and I did it at home. I wasn't able to do pull-ups, so I did straight burpees, which definitely made it a little easier. Regardless, that was a grinder.

kb 44 lbs

Cycling for five minutes pre WOD

Completed the set with

100 lie down and move kb back and forth to each side of the body (35 lbs)

60 back extension

60 push ups

Five rounds for time of:
15 pull-ups
5 handstand push-ups
45 pound barbell overhead squat, 10 reps

Hang Power Clean, reps for load
3- 100lbs
2- 105lbs
2- 115lbs
2- 120lbs
1- 125lbs
1- 135lbs
1- 140lbs
1- 145lbs
1- 155lbs (failed the 1st time, but completed on 2nd attempt)