100m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
400m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
400m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
100m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow

---

Grand Total: 1600m Run, 105 OHS @ 95#, 35 HSPU, 70 K2E

This was one heck of a workout! I'm just glad I got through it, RX baby!

P.S. 95# gets heavy....

Back Squat:

A. 15-15-15-15
or
B. 10-5-3-2-1 (135, 185, 225, 275, 285)

Optional: Squatting Annie
-50-40-30-20-10
-Double Under
-Air Squat

Nicole

20 min AMRAP

400m Run

Max Pull-ups

I tried to meter out my pull-ups by doing 15 per round, with a goal of cracking 100 reps. I didn't pull it off, and I ended at 87. Feeling a bit frustrated.

40rnds for time, I go You go!

1 power clean 100kg
3 hspu
5 wallball 20/14lbs

Run 200m
20 Hang squat cleans @30kg (50kg/30kg)
Run 400m
15 Hang squat cleans
Run 800m
10 Hang squat cleans
Run 1200m

Did the CF Total after another WOD
Squat 205
Press 115
DL 275

For Time: WOD #1

20 Thrusters/5 SDHP/Shuttle Run
15 Thrusters/10 SDHP/Shuttle Run
10 Thrusters/15 SDHP/Shuttle Run
5 Thrusters/20 SDHP/Shuttle Run

12:03, This one kicked my tail!!

WOD #2
40 Yrd Dash--2 tries--BEST TIME 5.25 sec PR
Then with a three min rolling clock, complete as many pull ups as possible (50), then as the clock continues to run for an additional three minutes, MAX Weight Squat Clean & Jerk (145)....Certainly a HUGE weakness for me

For Time: WOD #3
5 Rounds of
7 Deadlifts (255)/30 Double Unders

10:08. LOVED, LOVED, LOVED THIS WOD!!

5 Rounds for Time:

Run 400m/20 Burpees

15:36, entirely too long to complete this WOD but I was still recovering from the weekend.

Power Clean @ 115--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Floor Bench Press @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Back Squats @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Felt great to be under that weight!

For Time:

Griff (HERO WOD)

Run 800 m forwards/Run 400 m backwards
Run 800 m forwards/Run 400 m backwards

12:28 (PR) as this was my first time doing this WOD

THEN

For Time:

Annie (Benchmark WOD)
Double Unders 50,40,30,20,10
Sit Ups 50,40,30,20,10

6:31