Pre-WOD
Work Up to a heavy Squat Clean to Overhead

For Time:
-15 Power Clean (135/95#)
-30 Wall Ball Shot (20/14#)
-45 II Unders (2:1)

-10 Power Clean (155/105#)
-20 Wall Ball Shot
-30 II Unders

• 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

800 meter run
21-15-9 toes to bar and SDLHP
800 meter run

1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

4 rounds for total working time of: *Only did 2 rounds

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#

Rest 1:1

AMRAP, 12 Minutes:

75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high pull, 8 reps
75 pound Front squat, 12 reps

7 Rounds

Buy out:
Bi's and Tri's :-)

“Barraza”

200m Run

9 Deadlifts 275/185: MOD 95#

6 Bar muscle ups: MOD 9 GOOP (24# box + plate)

18min AMRAP

5 + 12

Easing back into DL's, have to keep them low. Did 75# for 13.2 last week, went up to 95# for this one. Everything feels good so far.

10 Minute AMRAP:

5 Shoulder to Overhead (#115/75)
10 Deadlifts
15 Box Jumps (24"/20")

For Time
30 hang squat cleans (135/95#)
50 back squat (95/65#)
70 S2O (75/55#)

we all know 13.2
missed 6 rounds by 4 box jumps
bad!! recovery from the injuri is slow ..!!

"Happy 24th Birthday Angela Falcone"
Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead
Birthday WOD - For Time
24 Calorie Row
24 Dumbbell Snatch right & left (45/35#)
24 T2B or GHD
24 Burpees
24 HSPU
24 Pull Ups