http://crossfitsouthie.com/grab-a-buddy

WOD
With a partner:
Row 1000m Switching every 250m
Then ascending ladder of
Toes to bar (1,1,2,2,3,3….10)
Followed by
Ascending Ladder of Box jumps(1,1,2,2,3,3….10)
then
Row 2000m Switching every 250m

Level 1- Ascending ladder up through 7

20min AMRAP

10 Overhead walking lunges 45/25

10 Sumo Deadlift High Pull 95/65

10 V-Ups

12+8

Strength: Shoulder Press

12x135, 12x155, 12x175

Metcon: 3 Rnds: 400m row, 30 WBs (20lbs), 20 T2B, 10 Med Ball PUs (10/side)

Time: 21:30

100 Burpee Challenge Day 67

20 sec on/10 sec off for 8 rounds

stone to shoulder 145# - 8
rope climbs - 8
pushups - 61
sit-ups - 68

Takakyykky 8@75%, 6@80%, 4@85%, 2@90%, 8@80%

Työntö (edestä) 3 sek pito ylhäällä.
1x3@70%, 1x2@75%, 1x2@80% 1x2@85%, jos on suksissa lentokeli niin 1x2@85%

VAPU 5@70%, 3@75%, 2@80%, 2@85%, edelleen jos luistaa sukset pelaa niin 2@85%

Deadlift - Have John calculate 1RM using 3RM from last week.

75% - 5 - 135
80% - 5 - 145
85% - 5 (or more) -155

WOD
EMOTM 2 hang cleans, 15 minutes. 70 for 5, 75 for 6, 80 for 4

Post-WOD
40 T2B or 40 GHD's. - T2B

Shoulder Press - max 185lbs
75% - 5
80% - 5
85% - 5 (or more)
Then:
Weighted pullups

WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m run
Post-WOD
3 minute Plank

150 pushups, in as few sets as possible. 7 max.

30,20,20,20,20,20,20=7 sets

30 second sprints, with 90 second rest in between each. 8 rounds.

4 minutes/8 sets of Tabata sit ups. 59

Deadlift - max 405lbs

75% - 5 - 305
80% - 5 - 325
85% - 5 (or more) -345 (got 3)

WOD
EMOTM 2 hang cleans, 15 minutes. 225lbs

Post-WOD
40 GHD's.