2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM - 35lbs

Then 5 min rest followed by:

Annie

50.40.30.20.10

Double Unders - Not pretty but actually Rx

ABMAT - Modified to Flutter Kicks

Skill:
Snatch Work:
1) Technique:
- PVC Bergenor
- Power Snatch
- Squat Snatch
2) 10 Singles (65#)
3) 3x7 (95, 115, 135#)

WOD: 4 RFT
- 10 OHS (115/75)
- 20 Ring Rows
- 30 Ab mat S-ups

Special Exercise:
1x10 Back squat w/ SS bar (130#)
1x10 Box squat w/ SS bar (130#)
500m row - 1:45.5 (Legs tired from WOD and Fall brawl still)
Shoulder & hip/hamstring mobility

Ran along Corrigan Dr to loosen up legs from Fall Brawl. Did not time or use GPS watch for distance. Ran approximatley 3 miles in ~28 minutes

Grabbed a quick workout before guitar lesson.

50,40,30,20,10 DU's

combined with

40,30,20,10,5 burpees for time= 12:34

Ran a mile afterwards.

100M intervals (all run under 14 seconds)
20 HRPU (hand release push ups)
10 Burpees

8 Rounds for the 100m
4 Rounds for the HRPU and Burpees

Run 100m then do 20 HRPU, run another 100m then do 10 Burpees, and so on for 8 rounds of 100m sprints

21.15.9
Trusters 95/65
Pullups

1:28PR! Bring it Biotch

3rds

Shoulder Press (10 at 115lbs)
Double Unders (50)

Warmup:
3 sets weighted pull-ups (25lbs) 5/5/5+

AMRAP in 20 minutes:
3 deadlifts @ 65-75% of 1RM "350lbs"
3 rounds of Cindy ( 5 pull-ups/10 push-ups/15 squats—1 round)
Post total Cindy rounds to board

Find 1 RM Shoulder Press (185; failed at 190)

10 Min AMRAP:
- 20 CTB Pull ups
- 20 Clapping Pushups

- 20 Situps
- 20 Squats

Record total REPS. For example 1 round = 80 reps

3 Rounds, 1 CTB pull up

Wendler Strength:

Back Squat: 3x335lbs, 3x355lbs, 3x375lbs - warmup sets of 225lbs and 315lbs
Front Squat: 3x240lbs, 3x255lbs, 3x270lbs - warmup sets of 185lbs and 235lbs

Skills/Metcon:

500M row - 1:34

DUs - Did several sets between 10, 20 and 30 reps.