For Time:

25 Push Press
50 Chest 2 Bar Pull Up
50 Hand Release Push Up
50 Sit Up
50 Air Squat
25 Push Press

(had to drop down to 55 then 45 on the last set of push press. that WOD is fatiguing!)

20 Min. AMRAP
Partner WOD
Partner 1:
10 Box Jumps (As High as possible up to 24")
10 KB Swing
10 Dips
Partner 2:
400M Weighted Run

80 KB, 24" Box, #60 Sandbag

Belated Birthday WOD for Aaron

Guess how old he is?

37 OHS 135/95

37 C2B Pull-ups

37 Power Cleans 135/95

37 Double Unders

37 T2B

37 HRPU

Got my ass kicked. Happy F'in birthday Aaron.

C.W.O.D

Suicide Sprints X 5 Shuttles

Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

F.O.D

For time perform:

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

Combo # 1
Thrusters 95/65
Combo # 2

15 Push Press
50ft Walking lunges
15 Hi Pull
50ft Walking Lunges
4 Rounds

4 rft:
400 m run
15 thrusters (95# advanced)
15 pull ups

5 Rounds
Run 400m
30 GHD sit ups
15 DL @ 120kg

5 rounds with 2 min rest after each round

5 power cleans 155#
10 burpees
100m run

I did this a little different. I did 6 Rds. with 1 minute rest between each Rd.
Next time I won't try to do what Cory or mike do. This taxed me more than I thought it would. I'll say it again...155# is just plain heavy.

Back Squat
5x3
255#

GHD
4x10

My back started to act up so I cut this wod short. Squats felt better than they have in a long time.

21 Deadlift #225
21 Toes To Bar
9 HSPU
100M Run

15 Deadlift
15 Toes To Bar
7 HSPU
100M Run

9 Deadlift
9 Toes To Bar
5 HSPU
100M Run