WOD
4rds of this for time:

400 M Run
20 Squats
15 Box Jumps (24/20 RX)

10 Push Ups
5 Dips
5 Toes to Bar

Skill
Squat Snatch

Strength
21-15-9 Deadlifts 80kg (1min rest)

WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (60kg)
I now understand why the word nasty is included in the name of the workout!
The Muscle ups were the biggest challenge.

15 Squats
10 Pushups

1. Double Under Practice (Jump Rope) 10 Min.

2. A. Squat Thrusters X 10
   Mtn. Climbers X 20
   Pushups X 10

B. Wall Balls X 10
Jumping Jacks with Ball X 10
Ball Slams X 10

AMRAP X 10 min each
Rest 3-5 min. between each

Kipping Practice

WOD
100m Sprint
Burpee Pullup X 10
100 Jump Ropes
25 Plank Buildups

X 5 for time

10 TGU each hand

For Time:
- 1 Mile Run
- 40 Pull Up

After Party:
- 15-10-5
- Weighted Sit Up
- Unweighted Sit Up

Tabata Abs (20 sec. on 10 sec. off)
1. Planks
2. V-ups

WOD
1. Mtn Climbers X 20
Burpees X 10
Kettle Bell Swings X 10

1. Squat Thrusters X 10 Pullups X 10 Tuck Jumps X 10

AMRAP 10 Min. each
3-5 min rest in between

Fun Run
3.1 miles relaxed

Warm up 1.5k Row

Squat Cycle 10 x 3 x 80 kg

Deadlift 5x70kg, 3x80kg, 3x90kg, 2x100kg, 2x110kg, 2x120kg, 1x130kg, 1x140kg & 1x150kg (fail)

3k Row

Helen
3 rds
400m run
21 KBS 1p
12 pull-ups (MOD: Green Band)

Immediately followed by:

Grace
30 Clean & Jerks @95# (MOD: 45#)

Partnered with Kyra (just had her baby 8 weeks ago, so we took it easy). Was able to do all my kbs unbroken. The kids got to workout after, Lila's first wod. Fun day!