5mins 80% effort
3 wall walks
5 box jumps 30/24" sd
FW heavy/arm 30m

SCORE: 3 Rounds

rest 5mins

10 mins 90% effort
Row 200m
2 MU
5 KBS PS/arm 1.5/1pd

SCORE: 3 Rounds

rest 5mins

5mins 100% effort
7 wall balls 20/14# 10' target
5 burpees

SCORE: 8 Rounds

Notes:
- pace the first 5mins smooth grind through (don't get to hot) record FW weights
- nice smooth pace get out in the first 3mins and decide pace MU unbroken goal
- go for it test it - go fairly hot and try to hang on (should feel tough 2-3mins in)

“Nancy”
400 meter run
Overhead squat 95/63 lbs x 15
5 rounds for time

3 Rounds for time of:
500 Meter Row
15 Body Weight Deadlifts (your bodyweight in pounds loaded on the bar)
3 Muscle Ups

result: 11:20, MU scaled to kip-swings

5 rounds:

400m
25 pushups

For Avg. Time:

10 Rounds Interval Row
1:00 work
1:00 Rest

1:47.2/500m

A.

12 minute amrap

6 Deadlifts - 65 lbs (for everything)

4 Hang Power Cleans

2 Shoulder to Overhead

Bear Crawl down- Grab Candy - Sprint Back – Put Candy in Trick or treat back

9 rounds

A.
Squat 5RM, Max Reps at 80% - 105 lbs @ 80% 85lbs 10 reps
Press 3Rm - 65 lbs

B.
200m Run
30 Toes to bar
200m Run
20 Toes to bar
200m Run
10 Toes to bar

7:38 min

A.

Deadlift 3RM - 146 lbs

Pull Up 3 x Max, or weighted 3.3.3.3 - 3 2 2 black band

B.

5 Rounds

5 Hang Power Snatches - 55 lbs

20 Double Unders - 10 DUs

8:16 min

Strength

Back Squat 5x5x5x5x5 (65-85-95-105-115)

Conditioning
15 min AMRAP
9 squats
7 supermans
5 wall walks

Rounds 8+17. Great workout for me!

Strength
Deadlifts 5x5x5x5x5 (85-95-105-115-135)

Conditioning
7 rounds
7 deadlifts 225 (MOD: 115#)
7 C2B (MOD: 1-3 pullups each round, then ring rows)
7 Burpees

Time 11:44

Still taking DL's very light. Did body weight for the wod. Tried to work in a few pull ups each round to try and improve.