Warm Up: “Grace” 45 lbs 1:20

SWOD: Back Squat 5-5-5 @ 75%, 80%, 85% (235, 250, 265)
Front Squat 3 sets of max reps at any weight from the back squat sets 5,4,1 @205

Met_Con:

21-15-12-9-6- and 3 reps, for time, of:
Pull-ups
Back Squat 95, 75 pounds
Push press 95, 75 pounds
Sit-up

Chipper From Garage Games

60 Box Jump 20″

40 HRPU

20 T2B

10 DL 275/185

20 Burpee

40 ABMAT (GHD Sit-up)

60m OH Walking Lunge 20lb Slamball (45/25lb plate)

Got the rx+ on this one, felt good even though I fell apart on the OH lunges.

15 min amrap:

10 wall balls (14#, 10')
10 T2B
10 box jumps, 20"

5-5-3-3-1-1-1 of:
Deadlift
(125-165-185-195x2-135x5-135x5)
12-Min. AMRAP:
400m Run
5 Deadlift

Compare to 8/19 WOD:
http://wodstack.com/boxes/22-crossfit-oregon-city/box_wods/723-deadlifts-and-running

Tabata Toes-to-bar
Tabata Parallette Pass Throughs
Tabata Handstand Holds
Tabata 7.5kg Dumbell Thrusters
Tabata Ring Plank/Supermans (feet on chair)

3x10/10 Front rack lunge

SWOD: squats @210. felt strong. dropping back down to 185 to work on a2g.
press @120. failed on 4th rep of 3rd set.

DWOD: Complete 5 rounds:

2 Max Height Box Jumps (4 steps at highlander)

*Rest as needed between efforts

then...

8 x 20 Yard Flying Starts (rest 30 seconds between efforts)

*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Metcon:

20 min AMRAP - 5 Burpees, 10 KBs (53lbs), 15 WBs (20lbs) at the 10 min mark, swap Burpee and WB reps

Rounds: 6

Elements work: DUs - did set of 65 unbroken...Did several 20 and 30 sets
500m Row - 1:42 - Easy - warmup

5rds
400m Run
15 OHS (95#)

Beginning at the depicted starting line (which will also be the finish line), athletes will run in their associated heat. Heats will start every 2 minutes.

SCORE IS TIME. For teams, score is TOTAL TIME ADDED TOGETHER.

The run began at York Town in the lawn by the sidewalk entrance. We then followed a route leading us to the Arthur Ravenel Jr. Bridge. We then had to run to the 1st bridge pillar at the top and turn around after the judges called our #'s. At the bottom of the bridge we hit our 1st obstacle- parallel bars about 10' in length we all had to shimmy across off the ground. At the last stretch of the run we had the run over about 5 cannons lined up about 20 feet apart till the finish line. Team EarMuffs finished with a total added time of 1:00:44. JFTB finished in 27:07 and TMFK finished in about 32 minutes putting us in 31st place for this WOD