15 Push Press
50ft Walking lunges
15 Hi Pull
50ft Walking Lunges
4 Rounds

5RDS

Max reps bench press @ BW
Max reps strict Pull ups

Rest 3 min btw rounds

C.W.O.D

Suicide Sprints X 5 Shuttles

Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

F.O.D

For time perform:

10-9-8-7-6-5-4-3-2-1

Combo # 1
Thrusters 95/65
Combo # 2

Belated Birthday WOD for Aaron

Guess how old he is?

37 OHS 135/95

37 C2B Pull-ups

37 Power Cleans 135/95

37 Double Unders

37 T2B

37 HRPU

Got my ass kicked. Happy F'in birthday Aaron.

20 Min. AMRAP
Partner WOD
Partner 1:
10 Box Jumps (As High as possible up to 24")
10 KB Swing
10 Dips
Partner 2:
400M Weighted Run

80 KB, 24" Box, #60 Sandbag

For Time:

25 Push Press
50 Chest 2 Bar Pull Up
50 Hand Release Push Up
50 Sit Up
50 Air Squat
25 Push Press

(had to drop down to 55 then 45 on the last set of push press. that WOD is fatiguing!)

AMRAP:
10 Burpee jump onto 45# plate
25 Double Under (50 su)

1st Double Under!!!!!

For Time
Row 500m

Time 1min 33.3 seconds

4 Rounds
12 Front Squat @ 60kg
12 Burpee Pull ups

4 Rounds
12 Front Squat @ 60kg
12 Burpee Pull ups

Almost became leader on Pukie wall.