1rm max of:

Back squat (355#)**
Strict press (155#)
Dead lift (450#)**

• you must do all in the same session (no leaving)
• you may wam up, but only have 3 attempts to find your max

** new pr

Warm up included mobility WOD on shoulders as well as 3 attempts of max double-unders unbroken (got 81)

For time;

400m Run

10 Deadlifts 225

30 Abmats

30 Wallballs 30lb Wall Balls with slam ball

Run 800m

10 Deadlifts 225

30 Abmats

30 Wallballs 30lb Wall Balls with slam ball

400m Run

1st time using slam ball for wall balls. A little more difficult than I expected. Thanks for the push Lori and FF Dave

3 x 1

Lift/Skill: rope climbing review

1) WOD: 30 pull to inverveted hang
for quality

2) accumulate 5 minutes of L-sit then..

3) 15 ft. rope climb AMRAP 3 minutes

Score for the AMRAP

20 Pull ups (6 in a row:) )
45 squats (50 kg)
15 kb one arm press

20 Pull ups (6 in a row:) )
45 squats (50 kg)
15 kb one arm press

15 Pull ups
15 turkish get ups
15 One arm kb press (12 kg)
Cardio for 10 minutes.

100 Burpee Challenge Day 53

GHDs - 5x10
DUBs - 6x30
Deadlifts - 5x225, 5x315, 5x365, 5x405, 5x435
Back Squats - 3x185, 3x225, 3x275, 3x315, 3x345, 3x355, 2x375

-Buy In-
Push Jerk 3-3-3
135-155-135, went back down to 135 to focus more on technique

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
- Burpees killed me. did sets of 10 up to 40, then it was down hill after that. Legs pretty tired from last night's 5mi tempo run.

-Cash Out-
5 Heavy Russian Swings On the Minute for 5 Minutes
70, 75, 85DB, 100DB,100DBx10