"Elizabeth"
21-15-9 reps of:
Clean 95/135 pounds
Ring dips

result: 11:57 rx

Back Squats
5x5
165,165,185,185,215

4rds
15 OHS 95#
40 Double Unders
200m Run

12:22

Three rounds for time of:

40kg Hang power clean, 15 reps
15 Burpees

Dynamic Warm-up

WOD

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall balls 20#(14#)

After Bash: 3 x max reps of barbell ab roll outs

I've been off for quite a while...crushed my knee, then strained my back...whee! I got 5 2/3 rounds in.

5 Rounds of
30 slam balls, 30/20lbs
25 Box jumps, 24/20″
20 Plyo push-ups

29 minutes of evil. I could barely get out of bed Saturday AM!

For time:

30kg Squat clean, 15 reps
30 Toes to bar
30 Knees to elbow
30 Dips
30 Squats
30 Double-unders
30kg Thruster, 15 reps
30 Pull-ups
30 Burpees
18kg Kettlebell Swing, 30 reps

For Time:

30kg Squat Clean and Jerk, 30 reps

100 pull ups
100 push ups
100 sit ups
100 squats

40 reps each of:

Box jump (20 inch)
Kettlebell (45 lbs)
Wallball (20 lbs)
OH Walking Lunge (45 lbs plate)
Double-unders
Push press (75 lbs)
Burpees

Bethel to home