3 Rounds

12 burpees over the box 30/24
10 C2B pull ups (MOD: purple band)
8 Deadlifts 275/190 (MOD: 145#)

Afterbash: Group stretching

7:53

145# is the highest DL weight I've done in a WOD so far. Go to 150# next time. I have to start forcing myself to try some unassisted pullups in a wod. Even if it REALLY slows me down.

Back Squat:
235 pounds, 3 x 5 reps

Shoulder press:
105 pounds, 3 x 5 reps (4 reps on last set)

Hang power clean, 3 x 5 reps
155-165-165

Sumo dead lift 10

Dumbbell hang leans 10

One leg RDL 8

Reverse lunges 10

As many times as possible for 2-3 10min rounds

For Time

20 Front Squat

30 Box Jump

40 KB Swing

50 Wall Balls

Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

WOD: Rows to be completed for time:
-500 m - Sub 1:40
-400 m- Sub 1:20
-300 m- Sub 1:00
-200 m- Sub 0:40
-100 m- Sub 0:20

Don't remember exact times but know my times were all below the various times

Each Row Followed Immediately By 20 Push Ups
Rest As Needed Between Sets

Post WOD: 50 GHD Sit Ups

Warmup
3 min row
5 Turkish get ups each side, 15#

Strength/skill
1 rm pull up
28# assist

3 reps E45 for 5 @ 90%
40# assist, fail on last rep of last round

Conditioning
21-18-15-12-9-6-3
Ground to overhead 25#
5 burpees & 30 situps inbetween rounds

22:17 - 0:10 timing inefficiency = 22:07

5-5-5-5-5+ push press at 60% 96 used 100lbs

20 -10
20 push press and 20 burpee pull up
10 push press and 10 burpee pull up

Squats
Burpees
pushups

10,9,8,7,6,5,4,3,2,1

10 9 8 7 6 5 4 3 2 1
Deadlift (115#)
benchpress (65#)
clean squat.(55#)
15:31

10 Rounds for Time of:

10x Standard Push Ups
10x Crunches
10x Wide Push Ups
10x Heels to the Heavens
10x Heart to Heart Push Ups
10x Roll Up-V Up Combo