Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up

And yes you have to walk back with the KB to start the next Round…..

15-12-9-6-3 rep rounds for time of:

Power Cleans at 135lbs/95lbs
Bar facing burpees

Thrusters 3-3-3-3-3-3-3 for load

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

21-15-9

Deadlift (DL) #225/150
Box Jump 30"/24"

Worked up to 3RM of 295

Tabata: 20 seconds on 10 seconds off x 40 rounds.
Complete all of one exercise before moving on to next one.

Pushups (6)
Squats (15)
Burpees (5)
Situps (11)
Box Jumps @ 30" (6)

Lowest number of reps in 20 seconds is the score for the exercise. Sum these for the total score.

Pre-WOD:
20 minutes to work up to heavy Clean & Jerk

WOD: 5 minute clock
- 800 meter run
- Clean & Jerk (135/95):max reps with time remaining

Post WOD:
-2X 1 minute weighted plank

Record reps during WOD. Record a 1-rep C&J as a stat. 185lb C&J

3 Rounds for Time

10 Deadlift @100
20 Toes to Bar
30 Double Unders

” Party Girl “
2 Rounds For Time:
7 ring pulls 7 dips ( instead of muscle ups)
14 Power Cleans (65)
21 Burpees