WOD --- (Aaron 15:20) (Ryan 16:12)

18-15-12-9-6

Floor Chest Presses (95#)
SBT (Suspension Trainer) Back Rows
Push Press (95#)

25 Double Unders between each round

5 Rounds For Time (20 minute cap)

-20 Pull up's
-30 KB Swings (53/35)
-40 Double unders (80)

12 minute AMRAP

• 10 Deadlifts at 185 lbs
• 30 Ab-Mat Sit Ups
• 50 Double Unders

Total: Completed 4 rounds + 33 reps of round 5.

AMRAP 7 Minutes
Muscle-ups/Hardest Pull-up and Dip Variation
10 MU

12 Power Cleans (155/100) (125#)
24 DB Step-ups (50/35 up to a 24/20 inch box) 50# and 24''
9 Power Cleans
18 DB Step-ups
6 Power Cleans
12 Step-ups

10 + 9:07

15 minute AMRAP increasing ladder of couplet of KB swings (1.5) pood and Toes To Bar
2 KB Swings
2 T2B
4 KB Swings
4 T2B
6 KB Swings
6 T2B
.....

EMOTM for 10 Minutes
5 Handstand shoulder touches/hand raises/weight shifts

21-15-9
Russian KB Swings (70/53)
Ring Dips
Chest to Bar Pull-ups

2 Rounds
75 DU
50 Walking Lunge
25 Burpee

WOD Courtesy of CrossFit Plus webpage

1) OH Squat
5-5-3-3-1-1
95-115-135-145-155-165(f)-160

2) "Jeremy"
21-15-9 for time:
-OH Squat (95 lbs)
-Burpees

“Fran and Helen buy jump ropes”

For time;

50 Double unders

Then,

21-15-9

Thrusters 95/65 MOD 50lbs

KBS 1.5/1p

Pull ups MOD Green Band

finish with 50 Double unders

I have been battling colds for the past few weeks so this was a rough one. But, I have recently graduated to the green band for pull-ups. Small win!

• 3 rounds of Prowler
• 3 rounds of Overhead Plate Carries (45#) -7 X 3 Front Squats 175-185-205-215-225-230 (F 3rd rep) -Box Jumps (33") & HSPU: 10,9,8,7,6,5,4,3,2,1 reps