Pre-WOD
• 5k (24:24)

WOD - AMRAP (20 minutes)
• 10 Pull-ups - DONE
• 20 Push-ups - DONE
• 30 Squats - DONE
• 15 Pull-ups - DONE
• 30 Push-ups - DONE
• 45 Squats - DONE
• 20 Pull-ups - DONE
• 40 Push-ups - DONE
• 60 Squats - DONE
• 25 Pull-ups - DONE
• 50 Push-ups
• 75 Squats
• 30 Pull-ups
• 60 Push-ups
• 90 Squats

1 RM
65-85-95-105-115

5 ROUNDS (3MIN WORK/1MIN REST)

3 power cleans 95
6 push ups
9 air squats

20 + 3

Deadlift
3/3/3
395/420/445

4rds each station, :40 on :20 off
Wall ball
Box jump overs
HR push ups

18
5
13

21 DL with 225 lbs
9 Bar MUs
9 Burpees
15 DL with 225 lbs
6 Bar MUs
6 Burpees
9 DL with 225 lbs
3 Bar MUs
3 Burpees
I did this in GF YMCA - good location to do it too.
The rack is great for bar MUs and the bumpers don't bounce almost at all.
I was breaking the DLs into sets like 15 + 6 and 10 + 5 and then I did all 9.
Bar MUs were broken into 5+4, 4+2 and then all 3
Burpees were just slow and steady and way to catch your breath and keep going.
I really did feel it in the lower back and posterior from the DL.
I did use good form and felt good overall.
Fun WOD. I did have my jumprope and had a pretty good warm up actually.

fun time swimming with the kids at the GF YMCA for about an hour. We also played racketball after the WOD and had some fun.
GREAT YMCA!

Back squat 3-3-3 reps
235-235-235

Dumbbell chest press
60 lb x 10 - 70 lb x 6 - 70 lb x 5

Deadlift 5 reps
265

Buy out:
Sit-ups, push-ups

Clean ladder - started at 165 up to 225.

WOD:
7 cleans at 135
7 Handstand Pushups
200 Meter run

Bench Press 5-5-5-5-5
[135-145-155-165-(170x2)]

Clean 3-3-3-3-3
[95-95-95-105-105]