5 RFT
400m run
15 OHS (95/65#)

WOD - For Time:
- 1000m Row or 1200m Run (I ran)
- 80 Air Squats
- 60 Sit Ups
- 40 Push Ups
- 20 Pull Ups

Team WOD

4 Rounds
Row 200M then initiate switch
Pullups on Rings (143)
Burpees (247)
Dips (140)

Record time and total count of all reps combined.

Team Members (JR, Renee, Nicole, Wendy)

Back Squat
12x2 @ 185#

Deadlift
12x2 @ 385#

Max rep muscle up in 2min
6 full

50-40-30-20-10

double unders
sit ups

10 hspu
15 deadlifts 250
25 box jumps 30"
50 pull ups
100 wall balls 20
200 double unders
200m lunges with 45 lb plate

Box Jump
Jumping Pull Ups
KB Swings
Walking Lunges
K 2 E

Push Press
Superman's
Wall Ball Shots
Burpees
DU's

*50 of everything

Strength/Skill

pull-up/muscle-up progressions----Worked on kipping, false grip ring dead hangs/pull ups.

WOD

5 rounds for time of/20 minute cap:

10 DB burpee clean and press (40#/25#)
20 box jumps (24"/20")
30 double unders/100 single unders

Rounds: 4+8 in 20 minutes
Only scaling was single unders.

20min AMRAP

Run 400m

Then,

3 rounds of

5 Pull ups (MOD: Purple Band)
10 Push ups
15 Squats

One round= The 400m run AND 3 rounds of 5 pull ups, 10 push ups, 15 squats.

3 + 66

WOD - For Time:
- 1000m Row or 1200m Run (I ran)
- 80 Air Squats
- 60 Sit Ups
- 40 Push Ups
- 20 Pull Ups (3 kipping/17 jumping(negative))