40-30-20-10

14# Wallballs
Abmat
Doubleunders (mod 2-for-1 jumps over the abmat)

20:19

21-15-9

HSPU's
Ring Dips
Push Ups

400 meter run after each round

Extra credit:

50 V-ups for time

After work I came back and did some bench press and some muscle up progressions. I still do not have muscle ups but they are getting closer.

250 Row
10 Burpees
10 20' Box Jumps
10 K/B Swings
10 20# Wall Balls

Pre-WOD
3-3-2-2-1-1-1 bench press
185, 205, 225, 235, 245, 250, 255

For Time
800m run
125 push-ups
Every break 60m farmers carry (53/35#)
800m run

Post WOD
3min plank

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

12 total rounds plus 5 reps

Wall Ball x 3
Ball Slams x 6 35#

36 Rounds

"Loredo"
6 Rounds
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

//

knee push-ups

4 Rounds

25 m shuttle run
15 HSPU

10min AMRAP of:

12 KB Swings
8 Ring Rows
4 HSPU

Badger
3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run