50 DU
10 toes to bar
50 DU
20 pullups
50 DU
30 pushups
50 DU
40 squats
50 DU
50 situps

Gym library

Griff + Nancy

15 OHS 95/65
800m run
15 OHS
400m run backwards
15 OHS
800m run
15 OHS
400m run backwards
15 OHS

We love to lift heavy stuff!

5 rounds for time:

5 x Tireflips (208 kg, 460 lbs) Jump in and out of tire between every rep
5 x Toes to bar

3..2..1..GO!

for time

row 2000 m

18 minute Time Limit

10-20-30-40

Burpees - touch bar
Pullups(2 purple bands)

Pre-WOD: 5X3 Front Squat: worked up to 255lbs

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (2 breaks)
-50 KB Swings (53#) (1 break)
-75 Push UP (1 break)
-100 Air Squat (0 break)
-125 Seconds of Plank (0 breaks)

50 wall ball (7kg)
100 push ups
50 wall ball

SWOD:
Athlete's Pick - push press @85

CWOD: 10!
KB Power Swings - 26lbs
Box Jumps

21-15-9

Thrusters 55

Pull-ups

at the end of each round:
1 st round: 15 ab rollouts
2nd round: 15 knee to chest (each side)
3rd round: 15 bow and arrow exercise (abs)