Park WOD:
Run 200 meters
50 Squats
Run 200 meters
20 American Kettle Bell Swings (52 LBs)
Run 200 meters
30 Squats
15 American Kettle Bell Swings (52 LBs)
Run 200 meters
20 Squats
Run 200 meters
15 American Kettle Bell Swings (52 LBs)

Then …
300 Flutter Kicks (2x count)

21-15-9
-Squat Clean (135/95)
-Ring Dip

Went up 15 pounds and beat my last time by 3:02 minutes
95 Eventually!

Squat Cleans (135/95)
Ring Dips

21-15-9

For Time:
- 21-15-9
- Thrusters (Rx 95/65)
- Pull Up

20 minute AMRAP

5 Pull-ups (rings)
10 Push Ups
15 Air Squats

6 Rounds

20 slamballs
200m run with slamball

60% of max deadlift (3 on the minute for 8 minutes)
then,
125 deadlifts at 95lbs (65lbs)
4 burpees on the minute

3 Rounds
Run 800m
30 Hang Squat Cleans @ 40kg
30 Pull ups

20 min AMRAP

1 HSPU

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

I felt good. HSPU's were obviously the toughest part, particularly after round 7.

With a partner and a 12 min. cap. Perform the following with only one person working at a time, switching when needed.

150 DU's

100 BUrpee Box Jumps

150 DU'S

Little Jenny and I performed this WOD in anticipation of the Garage games being held in Charleston this weekend. This is the "buy in WOD" . We made it with plenty of time to spare.

NICE WORK JENNY