OH Squat
5x5 @ 165#

8min AMRAP
10 KB Swings 1.5
15 Box Jumps

Rest 3min

5min, max rep KB Snatch 1.5

Split Jerk

10 power cleans @ 60kg
2 bar mu´s
8 power cleans @ 70kg
4 bar mu´s
6 power cleans @ 80kg
6 bar mu´s
4 power cleans @ 90kg
8 bar mu´s
2 power cleans @ 100kg
10 bar mu´s

Raskas ykkönen tälle päivälle.

Raskas vitonen tälle päivälle.

400 m run
then 3 rounds
7 Power Cleans 155/105
14 HRPU
21 box jumps 24/20

finish 800 m run

my first comp ever...I didnt die that's all i can say.

Pre-Wod
-4 X 8 Back Squat (95, 100, 105, 110)
-5 X 3 Dead Lift (110, 120, 130, 140, 150)

For Time
-400 Meter XPO Sled Push (2 or 3 person team)
Partered with Melissa. We were the fastest girls in our class!!!

9 rounds:

Squat Clean Thrusters 1-2-3-4-5-4-3-2-1
Pullups 2-4-6-8-10-8-6-4-2
Pushups 3-6-9-12-15-12-9-6-3
Abmat Situps 4-8-12-16-20-16-12-8-4

no strength today......did burger warm up

WOD:
200m run
15*12*9
squats, pushups, ring rows
200m run

Time = 5:13 (6/2912 = 12:21; 7/24/12 = 5:24)

Josh”

For time:

21 Overhead squats (95/65 lbs)
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups