Five rounds for time:
750m row
10 squats
10 situps
10 pushups

Class is at 430 Monday

1) Snatch:

2X1@80%
2X1@85%
2X1@90%  
1X1@95%

2) Front Squat (partner up if necessary) : -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)  

-Rest exactly 2 minutes.

-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

• rest 4 minutes

4 min AMRAP:
15 HR push ups
10 TTB

• rest 1 minute

4 min AMRAP:
15 Jumping squats (45lb BB)
10 pull ups

Ran 4.5 Miles on Cadillac Multi Use Trail
@ 2.25 Mi mark 20 Strict dead hang pull ups and 20 dips

Time- 32-33 minutes

For Time:

Run 400 meters (0.25 miles)
-50 Pull Ups
-50 Push Ups
Run 400 meters (0.25 miles)
-50 Sit Ups
-50 Squats
Run 400 meters (0.25 miles)

Wear 20# vest for all exercises except runs.

Wore SCBA (roughly 20#) for all events but runs, flipped it on chest for sit ups. Wore mask for all events; couldn't go on air because PASS alarm would go off during the run.

Warm Up:
warm-up:
3x
10 Squat Therapy
10 DB Strict Press
10 DB rows

Strength: Push press
5-3-2-2-2

WOD:

21-15-9
Thrusters
pull ups

TImes:

Abby: 65#- 8:50
Donna: 70#- 9:35
Katie: 70# 10:52 @ 55pd.
Lindsay: 75- 7:31

5 rounds of:

• 2 minute rounds followed by 2 minute rest:
• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Enter total number of Pull-Ups for score (in reps field)

8-1-0-0*-0
200's were good, really burned out doing thrusters, only got 8 in 4th round.

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

couch streth
Warm up:

10 PVC Snatchs
10 oH squat
Row 500 meters

Strength:
5×1
Hang Power Snatch

WOD:
3x
10 Power Snatch
6 burpee bar hops or 10 box jumps

150 wall balls, 20 lb medicine ball

Thrusters, dips
21, 15, 9

Oly WOD
Clean+Jerk (squat)
Every Minute on the Minute for 10 Minutes - 2+1 (Clean+Jerk+Clean)
then
“Among Us”
3 Rounds
7 Bear Complex 135/95 (no squat cleans, thruster ok) (115)
5 Wall Walks (RTG – 10)
75 Double Unders (SU 150)

21 minutes max