WOD - Girls
Jackie

1st time

1000m Row
45lb thrusters, 50 reps
30 pull ups

As Rx'd

3 rounds
13 HSPU (used band)
15 kb swings (12 kg)
27 wb (10lb, last set dropped to 8)
47 abmat push-ups

15:40

Pre-WOD:
15 minute work to heavy STO
Ended at 155 today.

WOD - 2RFT:
- 100 II Unders (Mod: 10 Burpees then 2:1 Singles)
- 50 STO (95#/65#)
- 25 T2B

Back Squat:
225 pounds, 3 x 7 reps

Shoulder press:
115 pounds, 3 x 7 reps (4 reps on last set)

Hang power clean:
Five three rep sets
135-160-160-160-160

Body building

Back squat
135 x 10 reps; 185 x 10 reps

Bench press 3 x 5 reps
195-195-195

Deadlift 1 x 7 reps
265

15 min AMRAP
100 Meter run
30 Air Squats
15 Push ups
10 strict pull ups (ended with 2 red bands)

Pre-WOD:
15 minute work to heavy STO- 215 and failed at 225.

WOD - 2RFT:
- 100 II Unders (Mod: 10 Burpees then 2:1 Singles)
- 50 STO (95#/65#)
- 25 T2B

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Pre-WOD:
15 minute work to heavy STO

2RFT:
-100 II Unders or (10 Burpees then 2:1)
--50 STO (95/65)
--25 T2B

2RFT
10 handstand pushups (3 mats)
20 wallballs (10#)
30 knee raises
40 push press (35#)
50 back squats (35#)

15:15