In Teams of 4 Complete the following AQAP.
100 Box Jumps
Bearfit Sandbag fill/Shuttle
100 Back Squats with Man Bag - 2 air squats = 1 Back squat sub.
Sandbag Run
100 Pushups
Sandbag Run
100 Situps
Sandbag run up Skillion
100 Burpees.

5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

1:23 faster than a month ago. And I had to stop to tie my shoe.

Skill:
3x3 Back Squat (235, 240, 245#)

WOD:
AMRAP 10:00
3- Snatch (115#)
4- Ring Row
5- Box Jump (28")

9 Complete rounds

6 miles on roads in South Park

55:58 total time

Average pace of 9:19
Average heart rate of 143 bpm

Total elevation gain 414 ft

http://connect.garmin.com/activity/128474095

For time:
SDHP, 50 reps
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Ring Dips, 20 reps

30 clean and jerks #135
1 mile run
10 rope climbs
1 mile run
100 burpies

First, do a heavy Fran

21-15-9

Thrusters 115
Pull ups

Then, do Grace

30 Clean and Jerks for time 115

Just one word about this: Fuck.

EMOTM for 12 Minutes
6 Sandbag Shoulders
5 Burpees

Strength: Weighted Pull-Ups 5-5-5-5-5
26-35-45-55-55

Met-Con:
21-15-9 reps for time of:

■GHD Wall ball, 10 pound ball
■Wallball “2-fer-1s”, 20 pound ball

Strength: Squat 5-5-5-5-5
225-235-245-255-265
Met-Con:
3 Rounds for Time
400m Sandbag Carry
50 Sit-Ups
15 Tire Flips