5 rounds

6 OH Squats @ 105
12 GHD Sit Ups
24 Double Unders

Strength
3-3-3-3-3 back squat
Then ME @ 80% 3RM

105, 125, 135, 145 (Past 3RM), 155, 160 (PR)
Then 8 @ 130

WOD
7min AMRAP
7 HSPU
7 Front squat (95/65)
7 Pull-ups

1 mat. 4 rounds.

A. Build Complex of 1 Squat Clean + 1 Front Squat + 1 Jerk
B. 3 RFT
18 GHDSU
6 PC, 205#
C. 4 RFT
6 MU
50m prowler, 90#
D. 5 RFT
4 DB Thrusters, 60#
8 DB Walking lunges, 60#
200m run

A. 275
B. 4:19
C. 6:10
D. 9:09

200m runs, kettle bell swings, wall climbs

WOD # 1 for the CFSC Challenge- Email me the results of both WOD’s, and both % from the Bod Pod. Second WOD is 4/10.

Group warm up, then,

“Jackie”

For time;

1000m Row

50 Thrusters 45# (9, 5, 5, etc) need to try to push through 10's

30 Pull ups

Then, with time remaining in class- Practice something you suck at!

400m Run
34 Push Press 45#
34 Slam Balls
34 Pull ups
35 Med Ball cleans
35 Box Jumps
35 Burpees?
400m Run

Team Ginger Tito's ran this together & did the entire wod & paced w/each other.

“Josh”

For time,

21 Overhead squats 95/65

42 Pull ups <--1/2 ring rows/ pull ups

15 OHS <--55#

30 Pull ups

9 OHS

18 Pull ups

hands were slightly torn from earlier in the week so scaled the torn hands. not sure of time?

"Partner WOD"

30 DL
25 HPC
20 FS
15 Jerk
10 Thruster

Used a 63# bar. Did all reps listed without a partner due to time limitation.

Walk with Rocky, Penny, and dad

45 min

Isabel
30 Snatches (135/95lbs)
Can't remember weight used (73# I think). Finished in about 5 min.

AND

Karen
150 wall balls (20/14lbs)
Used 10# ball. Finished in about 10:40