Fran
21-15-9
95 lb. thrusters
Pull ups

Clock stopped but time had to be around 5-6 minutes. Dropped the bar on my head on rep 17.

Worked on:
Overhead squats
60 reps @ 75 lbs.

SKILL:
Wall Ball Sit-Ups (Practice for 10 Minutes)

CONDITIONING WOD:
20 Minute AMRAP:

Odd Minutes: Weighted Ab Mat Sit-Ups (20/10)
Even Minutes: Push Press (95/65)
Your score: total number of reps.

STRENGTH:
Bench (For 1RM) (155,175,195,205,225)
1-1-1-1-1-1

CONDITIONING WOD:
21-18-15-12-9-6-3

Sumo Deadlift High Pulls (95/65)
Lateral Jumps (Over 24-inch/20-inch Obstacle)

50-40-30-20-10:
Double-Unders
GHD Sit-Ups

Immediately Upon Completion of Annie:
(Not Timed)
50 Sledgehammer Swings - Right (16/10)
50 Sledgehammer Swings - Left (16/10)

Shoulder press (strict)

5x5 #160

Death by push-ups by 2 (2..4..6..)
8 rounds + 10

WARM-UP:
Coach's Surprise!

WOD:
Six Rounds for Time:
• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunge Steps
• Run 400 Meters

WARM-UP:
500m Row
• 1 Length Duck Walk
• 1 Length Bear Crawl
• 1 Length Samson Stretch Walk

WOD:
For Time:
• 50 Wall Ball Shots (14/20)
**EMOM do 5 Burpees until all WB Shots are done

Rest exactly 3 minutes, then:

• 50 Burpees
**EMOM do 3 WB Shots (14/20) until all Burpees are done

CORE WORK:
(Not Timed)
• 30 V-Ups
• 40 Ab Mat Sit-Ups
• 30 GHD Sit-Ups

WARM-UP:
800m Run or 1000m Row, 20 Kettlebell Pass-Thrus, 10 Banded Good Mornings

WOD:
5 Rounds for Time:
• 10 Wall Climbs
• 10 Toes To Bar
• 20 Box Jumps

GO RAVENS!!!

STRENGTH:
Snatch Grip Deadlift 5-5-5 (185,205,225)

WOD:
20 Minute AMRAP: (8 Rounds 5 Push Press * Backwards)
• 200-Meter Row
• 5 Push Press (95/65)
• 10 Back Squat (95/65)

Pre-WOD
3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)

For Time
20 Lateral Bar Burpees
3 rounds
10 Dead Lifts
15 Pull Ups
25 II Unders
20 Lateral Bar Burpees