WOD:
"Lynne"
5 Rounds Max Reps:
- Bench Press (RX: Body Weight)
- Pull Ups

Post WOD:
2 X 400 Meter Relay Run (1:1)

Bench: 185# - 13, 8, 7, 7, 6
Pull Ups: 3 (kipping), 10 (ring rows), 7 (band), 8 (kipping), 12 (ring rows)

The Purple mat: alignment class

5 rounds for time:
15 deadlifts, 45 lbs
15 pushups (knees)

Work on squat snatch, clean and jerk

Mobility class

8 rounds each exercise; 20s on 10s off.
Pullups - red band (9, 9, 9, 9, 8, 8, 7, 6)
Pushups - 1 abmat (13, 9, 8, 6, 4, 4, 5, 5)
Air squats - (15, 17, 16, 15, 15, 14, 14, 16)
Situps - (12, 11, 10, 10, 9, 9, 9, 9)

Some of pullups should have been no reps

5x5 push press
75#

Helen
3 Rounds for time
400m row
21 kb swings (35#)
12 pullups
Did Rx but didn't complete wod w/in 15 min cap. Had about + pullups left.

Class will be at 4:30 Monday:

Skill:
6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)

Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105)

Complete as many rounds and reps as possible in 12 minutes of:
-50x Squats
-30x Push-ups
-15x Pull-up

4 Rounds with 15 Squats

For Time:

50 Tire flips
50 Wall balls (20 lbs 10 ft. target)
50 Burpees