5 clean & jerks @ 60kg
10 ghd sit ups
15 pull ups

4X10 overheadsquat

OH squat 3 RM

It's a 21-15-9 kind of month ... apparently.

Warm Up:
15 Squats
15 Sit Ups
10 Kettle Bell Swings @ 53 lbs

Mobility:
Pain ball on feet
PVC pass through

MetCon:
21-15-9
Overhead Squats @ 95 lbs
American Kettle Bell Swings @ 53 lbs
Sit Ups

1 clean every minute on the minute for 10 min

• half mile run
• 20 pullups strict
• 40 dips
• Delt Complex (10lbs. X 5 X 3)
• Deadlifts @ 145 X 12
• 9-8-7-6 Bench @ 95, Incline @ 65, DB Fly @ 35
• 50 Standing situps
• 1/2 mile run

Warm up
Med ball Cleans
HRPUs
Lunges

WOD
Fight Gone Bad
3 Rounds 5 Movements 1 Minute each 1 Minute rest between rounds
Wallballs 20lbs
SDHP 75#
Box Jumps 20in
Push Press 75#
Row for calories
Score: 275
First time ever doing FGB with a rower. not happy about my performance but will look to improve next time. previous FGB score was a sub of Burpees for rowing.

For time:
Run 1,6 km
Flip the Tire 24 m
400 m Sandbag run
Drag the Iditarod 24 m

There is no description for this WOD as it is stat.

30 Thrusters, 15 lbs
30 Sumo deadlift high-pulls, 15 lbs
30 Box jump, 18" box
30 Push press, 30 lbs
30 Jump rope
30 Push-ups (girlie)
10 Front squat, 45 lbs