50 wall ball (7kg)
100 push ups
50 wall ball

Pre-WOD: 5X3 Front Squat: worked up to 255lbs

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (2 breaks)
-50 KB Swings (53#) (1 break)
-75 Push UP (1 break)
-100 Air Squat (0 break)
-125 Seconds of Plank (0 breaks)

18 minute Time Limit

10-20-30-40

Burpees - touch bar
Pullups(2 purple bands)

Final score of 267, up from 206, awesome improvement
Substituted rowing for sprinting on the treadmill and counting the calories.

Front Squat
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 60%
Even Minutes – 8 Back Squats @ 60%

30 minutes rep for round, bar dips, GHD sit ups, 24kg kettlebell swings. 15 rounds, 360 reps total. Hard yards on the Rec today.

12 Min AMRAP

15 Power Snatch @ 45 #
10 Tuck Jumps
30 Single Jump Ropes

4 round + 12

for time

row 2000 m

We love to lift heavy stuff!

5 rounds for time:

5 x Tireflips (208 kg, 460 lbs) Jump in and out of tire between every rep
5 x Toes to bar

3..2..1..GO!

Griff + Nancy

15 OHS 95/65
800m run
15 OHS
400m run backwards
15 OHS
800m run
15 OHS
400m run backwards
15 OHS