3 rft:

30 wall balls, 14# at 10' target
30 snatch, 55#

then

Front Squat

45/6 55/3 65/3 70/3 75/3 80/3 85/1 75/3 80/3

90-100-120-135-145-150-155-145-150 (#)

Cl/J
50/(4+4)x2 60/2+2 70/2+2 75/1+1 80/(1+1)x3
34-40-47-50-54

RDL
50/8x2 60/6 70/4 80/4

35-45-50-55-65x3-72x3

Plank 3 sets @ 30s

For time:

800m run

Then 10 rounds of:
10 pull-ups
10 ring dips

Then run another 800m

Holbrock

Result: 13:28

Result: 40

Result: 4

Result: 100

Benchpress 5/3/1
75% (175#) - 5x
85% (195#) - 3x
(205#) - 11x <- Screwed up should have been 225# 1x+

WOD:
Close grip bench
2-2-2-2-2
(135#, 175#, 205#, 210#, 215#)

Deadlift 5/3/1
75% (235#) - 5x
85% (265#) - 3x
95% (300#) - 1x

Strict Press 5/3/1 (worked off 165#)
75% (125#) - 5x
85% (140#) - 3x
95% (155#) - 1x+ (got two reps)

WOD:
3RFT:
(5) Muscle ups (sub 15 pullups & 15 dips or 10 jumping muscle ups)
250m Row
20 Wall ball (20#/14#)

Only did 5 jumping MU's

4 RFT: 5 Hand Release Push Ups, 10 KB Swings 50#, 10 Goblet Squats 50#, 400m Run

1 rep max of:
Back Squat 143
Press 63
Dead Lift 203

Total 409

” Angie “
For Time:
100 Ring Pulls
100 Push Ups
100 Sit Ups
100 Squats

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27:30 ?? about

” Fran “
21-15-9
Thrusters 53lbs
Ring Pulls

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