For Time:
21-15-9
Box Jump (18 and 20 inch boxes)
200 Meter Run

21-15-9
Wall Ball Shot (14#, 6#)
Sit Up w/ Wall Ball

21-15-9
T2B
200 Meter Run

Strict Pullups (40lb weight vest - 53lb kb on foot)
Weighted Pushups (worked up to 205lbs)
5-4-3-2-1-2-3-4-5

Whole lotta squatta
20/10 x 8 of air squats
repeat 4 rounds
rest 2 minutes in between
*advanced version is to hold squat in the bottom for the 10 seconds "rest"
- Did the "advanced" version...

Teams of 4
Run to legion as a team, return to compound then...
Only 2 working at a time, other teammates rest:
200 KB Snatches (50 per individual - 25 each arm)
300 situps (75 per individual)
400 burpees (100 per individual)
Run to Legion as a team

• Partnered with Jill, Rue, and Kyle

Deadlift:
5 x 365
3 x 415
1+ 460 (5 reps - new 5RM)

Front Squats:
5 x 190
5 x 220
5 x 250

4.21 mile run
Pace 7:53 min mile

10 rounds:
5 Cleans 155/105
15 Wall Ball 20/15
Gate Sprint

LADDER UP!

3 OHS
20 COMBO 1
20 COMBO 2
20 BOX JUMPS

21-15-9
Box Jump
200 Meter Row

21-15-9
Wall Balls
Medicine Ball Sit Ups

21-15-9
T2B
200 Meter Row

http://crossfitsouthie.com/haymakers-for-hope

Skill
Gymnatic wod
Every minute on the minute
2 deadhang pull-ups <== Used a tiny red band (half-width)
3 strict toes to bar/hanging straight leg raises <== Leg raises
4 Plank ups each arm

WOD
Every minute on the minute for 10 mins without dropping the bar <== Missed 1 round
1 strict press (115,80) <== First 2 rounds with 95
3 Push-presses
5 Push-jerks

if the bar is dropped between movements the penalty is a burpee lateral jump before picking the bar back up

Level 2 (95,65)
Level 1 (65,35) 1,2,3
ADV- (L pull-ups) (135/95)

Pre Wod:

Find 1 Rep Max:

225lbs x 5 reps
265lbs x 5 reps
295lbs x 1
305lbs x 1
315lbs x 1
315lbs x1

Wod:

2 min period; 21 deadlifts w/ max HSPUs in remaining time
1 min rest (No Push Ups)
90 seconds; 15 deadlifts w/ max HSPUs in remaining time
1 min rest. (15 Pike Push Ups)
60 seconds; 9 deadlifts w/ max HSPUs in remaining time
(20 Pike Push Ups)