Push press

In teams of 2, for time:

-100 Pull Ups
-200 Calorie Row (switch every 20 calories)
-300 Double Unders (mod: parallette lateral jumps)
-400 meter Walking Lunges

Pre or Post: 1 RM Scap Protocol on crossover symmetry

Pre-WOD:
(10 minutes on the minute every minute)
-2 Snatch

WOD - For Time:
-100 Push Ups
-(200 meter run every break; max 5 runs)

Post:
3 X 10 GHD Sit ups

Pre:
5X3 Front Squat...off the ground

WOD: Happy Birthday Tim Summey

3 rounds for time:
--4 Deficit HSPU
-14 Hang Squat Cleans (#115/75)
-82 Double Unders

Post:
2 X 1 minute weighted planks

For Time:
-1K Run
-80 KB Swings (#53/35)
-60 Box Jumps (24"/20")
-40 Pull Ups
-20 Shoot Throughs
-200m Farmer's Carry (Heavy)

Warm up

Deadlifts
10 x 60k
5 x 80k
Then 3 @
105k
115k
120k
125k
125k

Then
Tabata Something else
Pullups (56)
Pushups (82)
Situps (120)
Squats (133)

10-9-8-7-6-5-4-3-2-1 reps of the triplet (For Time or As Quickly as Possible):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

So, the first round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round would be 9 deadlifts, 9 bench presses and 9 cleans. And so on...

20m Imported.

over 3 mins faster than 2 months ago. same course

5 k run

Kings Park