Med ball madness
30 med ball partner sit ups
30 standing full body med ball overhead throws
30 russian v twist.

Wod
“Isabell”
30 power snatch
135, 95
For time.

40-30-20-10

14# Wallballs
Abmat
Doubleunders (mod 2-for-1 jumps over the abmat)

20:19

250 Row
10 Burpees
10 20' Box Jumps
10 K/B Swings
10 20# Wall Balls

Pre-WOD
3-3-2-2-1-1-1 bench press
185, 205, 225, 235, 245, 250, 255

For Time
800m run
125 push-ups
Every break 60m farmers carry (53/35#)
800m run

Post WOD
3min plank

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

12 total rounds plus 5 reps

Wall Ball x 3
Ball Slams x 6 35#

36 Rounds

"Loredo"
6 Rounds
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

//

knee push-ups

4 Rounds

25 m shuttle run
15 HSPU

wrists are sore from yesterday so no cleans today

clean pulls @ 195 lbs
3-3-3-3-3-3-3-3-3-3

muscle ups (red band) EMOM
4-4-4-4-4-4-4

met con
10 front squats @ 95 lbs
15 kb swings @ 53 lbs
20 yard farmers walk L&R @ 90 lbs
3 rounds 6:56

power jumps @ 40 lbs
3-3-3-3-3-3-3-3-3-3

pallof press
25 sec X2

back lever tuck
15 sec X2

L sit
15 sec X2

Treadmill
8 miles