for Time:
21-15-9
-Bar Facing Burpee
-Dead Lift (85)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

For Time:
45lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

4 rounds for time:

clapping push ups x 10
abmat situps x 20
double unders x 30

notes: I crushed this :)

AMRAP 26 mins
6 Power clean @ 70kg
20 Burpees
6 Squat clean @ 70kg
20 Box jump 24"
6 Squat clean and jerk @ 70kg
20 Wall balls @ 8kg 10ft target

2 rounds +6+20+6+20+1

Over RX'd was prescribed @ 60kg

Run 800m
100 Pull ups
200 Push ups

Ryan 21:45 (PATHETIC)/ Josh 21:38

-30 Shoot Thru
-30 HSPU: 200 meter run/per break (clapping push ups) ran once
-30 Ring Dip: 200 meter run/per break (ran 3 times)
-30 KB Swing: 200 meter run/per break 40#
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break (ran twice)
-30 Box Jump (24")

Warm Up: 20 situps, run 800m, 20 back ext

SWOD: Deadlift 5,3,1 @ 75, 85, 95% (315,355,395+1)

9/11 wod OPEN STATUS

9 power cleans (115)
11 Pull ups

5000 Meter Row

10 ROUNDS OF:

3 MUSCLE UPS

15 WALL BALL SHOTS 20,14

Did first round RX rest jumping MU

"nancy"
5 rounds for time of:
400m run
15 OH squats @ 95#