skill work- TGU's

100 sit ups 20# kb
75 jumping pull ups
50 lateral burpees
25 push press 80#

Kelly

Result: 28:42

Strength:
As many strict ring pull ups as possible in 4min
(33)

For time:
3 rounds
10 weighted lunges @ 88#
15 box jumps
10 Toes to Bar
Rest 60 seconds
Repeat 2 rounds
Rest 60 seconds
Repeat 1 round

WOD
Dirty Thirty - 30 reps of each for time

KB Swings
Lunges
sit up
Push Press
Back Extensions
Wall Balls
Burpees
spinning

A: 6X2 Back Squat

B: 3 Rounds for time of"
200m Sprint
8 HSPU
20 sit ups
Rest 2 min b/t rounds

3 Rounds
25 Pull ups
25 Push Press #75/55
25 Burpees
1 min rest

3 Rounds
25 Pull ups
25 Push Press #75/55
25 Burpees
1 min rest

Find 1RM Deadlift 230#
3 min run 400m, as many MUs in time remaining
3 min rest
3 min run 400m, as many C2B pullups in time remaining
3 min rest
3 min run 400m, as many ring dips in time remaining

20 Ring Dips
15 Pullups - Blue Band
5 Pullups - no bands

8 Press
8 Shoulder Press
8 Row

http://crossfitsouthie.com/get-ya-toes-to-the-bar

Strength
Push-press
3-3-3-1-1-1 <=== 150#

WOD
5 rounds
15 Toes to bar
200m run

ADV – Unbroken toes 2 bar