Melissa’s Birthday WOD
3 Rounds
12 Power Snatch 115/75
10 Box Jump 34″/26″ @mod 20" step ups
12 T2B @mod lunges

3 Rounds for Time

12 Thruster (#135/95)
15 Burpees
100M Run

6 min Abs
1 min of each:
sit ups
tuck ups
leg raises
reverse crunches
hollow body rocks
sit ups

Jackie
Row 1000m
50 thrusters (35# Rx)
30 pullups (Green band, Scaled)

20min amrap Decked:
hearts= box jumps
diamonds= sit ups
spades= tuck jumps
clubs= wall balls (10#)

Use face value of cards to determine reps
Face cards= 10
Aces= 15

Jokers= 20 burpees.

Completed 38 cards.

For Time: (I think it was for time, didn't say on the whiteboard, I assumed)

Front Squat 10 Reps 185lbs
Snatch 5 Reps 115 lbs
Front Squat 5 Reps 205 lbs
Clean & Jerk 5 Reps 155lbs
Front Squat 3 Reps 225lbs

7:05

Endurance WOD
3 rounds
Row 1,000m
Rest 2 min

Avg. split was: 4:40

Triple Cluster: work up to max weight for unbroken
3 hang clean
3 front squat
3 push press

Completed complex at 75# then ran out of time. No failure.

Farmers carry 1RM 15m
180#

Cindy
20min amrap
5 pullups (scaled, green band)
10 hr pushups
15 air squats

Partner WOD:
1 min work alternating w/ 1 min rest.
Both partners work at same time for max reps.
2 rounds of:
Push press (45#)
Weighted situps (10#)
Wallballs (10#)
Hand Release pushups
Box jumps (20")

Total 482 reps completed
20 min cap

Row 1000m
30 burpees
Row 750m
20 burpees
Row 500m
10 burpees

5RFT
15 kb deadlifts
15 kb snatch
15 goblet squat.