Partner WOD w/ Nick Henderson
-row 250m
-hold 2 53lb KB's racked beneath your chin while partner rows 250m

Alternate and repeat for 3 rounds

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Couldn't breathe for about 6minutes.

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

5 Rounds for time of:

5 Burpee Box Jump (2 Tires)
3 D.B. Complex (Man Makers)
5 Combo's
3 H.S.P.U's

WOD:

TRIPLE TABATA

1.

Jumping Lunges
Sit Up
Rest 2 min

Deadlift
Pull Up
Rest 2 min

KBS
TTB

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

7 min AMRAP:

3 Thrusters
3 Chest-to-bar Pull-ups
6 Thrusters
6 Chest-to-bar Pull-ups
9 Thrusters
9 Chest-to-bar Pull-ups
12 Thrusters
12 Chest-to-bar Pull-ups
....etc.

SKILLZ 'N' DRILLZ

THRUSTER

F.O.D

XX minute AMRAP OF:

X THRUSTERS
X MANMAKERS
X COMBO's

HAPPY BIRTHDAY XENA!!!!

Pre-WOD: 5X3 Push Press 75,80,85,90,95

For Time:
-200 Meter Run
10-8-6-4-2 Push Press 75#
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

3 Man Team
100 x Push Press @ 40kg
run 200m
100 x Wallball @ 10kg
run 200m
100 x Kettlebell @ 24kg, 16kg
run 200m
100 x Burpee
run 200m
100 x Thruster @ 40kg

2nd Round
same again but x 50

This WOD was pretty hectic.
Well worth it, was great to team up with two fellow members that I hadn't trained with or actually met.

First-
10 RFT of Burpees and Situps
Burpees 10-9-8-7-6-5-4-3-2-1
Situps 2-4-6-8-10-12-14-16-18-20

Then-
21-15-9 of
Hanging Squat Cleans at 95#
Double Unders