3rds

200m run
1min rest
1min negative ring dips 12, 12, 12
1min rest
1min abmat situps 38, 36, 36
1min rest
1min power cleans 65lbs 12, 14, 14

200 meter run
1 min +left over from the run off
1 min of ring dips 7, 8, 9
1 min off
1 min of ABMAT 36, 38, 38
1 min off
1 minute of power cleans (95) 18, 18, 19

Benchmark

Deadlift:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Treadmill Tabata"
20:10 x 8
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Deadlift: 260(5), 275(5), 295(4)- grip failed, everything else felt good
Tabata: completed all 8 rounds at 8:00 pace

PreWOD:
Deadlifts (add #10 to 1RM)
5 @ 75% - 195#
5 @ 80% - 215#
5 @ 85% - 225#

WOD - 15 min cap
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - did 165#
Knees to elbows
Burpees
Did 49 SDL
45 k2e and burpees

3 Power Cleans @ 155lbs on minute for 7 minutes

then

Front Squat
2-2-2-2-2

5x 135
2x 165
2x 165
2x 175
2x 185
2x 195

then 15 minutes of butterfly practice

Strength: 12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:
3 Hang Power Snatches @ 80% (of above)
6 Box Jumps (30″/24″)
3 Hang Squat Snatches @ 80%
6 Box Jumps (30″/24″)
200m Run

*Post times.

Erin S- 70- 14:57 (20′/55)

Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

75# split snatch
2x pu/ dip, 55# help

5rds
10 Hang clean 135#
50 Double Unders

Rest 3 min

Tabata Push Ups

19:32
63 push ups

For Time:

1000m Row
100 wall balls 20lbs
100 Ab-Mat Sit-Ups