Endurance WOD:
3x Row 1000m – Rest 2 min Between Sets. Keep splits between 3-5 seconds

Strength WOD:
Triple Cluster
3x Hang Cleans
3x Front Squats
3x Shoulder to Overhead

135 pounds

-Buy In-

Strength: Press

WOD

“Tabata Your Mother”

20 seconds of work followed by 10 seconds of rest for 8 sets per movement:

Wall Ball w/ 25# WB: 7, 9, 10, 10, 8, 10, 8, 7
Push Ups: 15, 12, 8, 8, 8, 6, 4, 6
Calorie Row: 6, 7, 8, 6, 8, 6, 6, 7
Burpees: 7, 6, 6, 6, 6, 6, 7, 7

*Each movement is followed by 1Min of rest.

Score is the sum of the lowest number performed in each set.
24

-Cash Out-
Overhead Barbell Hold (155/105) for Max Time
1:04

kicked my ass.

10 bench press @80kg
20 pull ups
10 bench press @ 75kg
20 pull ups
10 bench press @ 70kg
20 pull ups
10 bench press @ 65kg
20 pull ups
10 bench press @ 60kg
20 pull ups

3RFT
500m Row
12 DL - Body Weight
21 Box Jump

Could have gone BW on DL

15min AMRAP

16 Pistols (alt. legs) <--Used rope & concentrated on keeping chest up

8 Shoulder to overhead 135/95 <--60#

4 Barbell roll outs

Team WOD (Team Red) ;)

100 Wall Balls
90 Push Ups
80 Slam Balls
70 Box Jumps
60 Tricep dips <--Used GHD w/green band
50 Overhead walking Lunges 45/25
40 ??? can not recall
30 Pull Ups
20 Double Unders
10 HSPU (we subbed 18 burpees together)

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS (135#); 4 PC/2 FS (155#); 3 PC/3FS (165#); 2 PC/4 FS (165#); 1 PC/5 FS (185#)

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar

Pre-WOD
7 X 2 Hang Clean (135, 145, 155, 165, 175, 185, 195)

For Time
5 Squat Clean (as heavy as possible)
25 Pull Up
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up

(Pull up - 1/2 kipping, 1/2 jumping)

7min AMRAP
3 Power snatch 135#
3 OHS 135#
10 KB Swings 2pd

Rest 2min

7min AMRAP
7 Power cleans 135#
10 Bar over burpee

800m run

4rds + 3.7b