5X3 Front Squat 205,215, 225, 230, 235 (F)

WOD For Time:
-750 meter Row

- 75 Pull Up

5X:
-15 Hollow Rocks
-15 Sit Up

Afternoon classes will start at 4pm to make sure we can space out enough.

Clean and Jerk (1 cnj in 1st minute, 2 cnj in 2nd, etc. until you fail)

Partner WOD at LLUMC:

200 M lunge buy-in, then...

2 rounds of 50 burpees and 200 M overhead carry (25lbs)

Back squat 3x3 @ 185lbs

3 rounds of: 20 second handstand hold, 15 Russian kb swings (50lbs), 10 box jumps (24")

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Back squat, five sets of fives

Pre-WOD
-work up to a heavy Clean & Jerk

WOD - For Time (15 minute cap)
21-15-9
-Squat Clean (#135/95)
-HSPU

3 Rounds of:

Front Squat at 115lbs
50 double unders
1 min V hold

2-2-2-1-3-3-3

walked first 2. charlotte did not want to run...

http://www.mapmyrun.com/routes/view/131740283

30 min AMRAP:

275/ 185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box