Bench Press:
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups

Skill- overhead squats, new PR, 305

ME
5 pull ups, 10 push ups, 15 squats ( one round of Cindy )
10 deadlifts
1 round of Cindy
9 deadlifts
...
1 round of Cindy
1 deadlift

Weight for deadlift (225/155)

http://crossfitsouthie.com/partner-up-3

WOD

With a partner, one person works at a time
Each Row 1000
Each Run 800
Each Row 750
Each Run 600
Each Row 500
Each Run 400
Each Row 250
Each Run 200
Each Row 150
Each Run 100

You must use the same rower and tag your partner in each time.

Level 2/Level 1 start from the 750 row.

Bench Press:
5 @ 75% of 1RM (170)
3 @ 85% of 1RM (180)
1+ @ 95% of 1RM (190)

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups

Max DL
135x10, 225, 5, 315x3, 335x3, 365x1, 385x1, 395x1, 400x1

day 4 insanity- pure cardio

amrap in 3 mins of
-3 power clean 95#
-6 push ups
-10 bicep curls 25# db's

rest 1 min, repeat 5X
rnd 1-2
rnd 2-2
rnd 3-2
rnd 4- 3
rnd 5- 2

"Helen"

Three rounds for time of:

400m Run
21 Kettlebell swings 1.5 pd / 1.0 pd
12 Pull-ups

Bench Press:
5 @ 75% of 1RM - 230#
3 @ 85% of 1RM - 260#
1+ @ 95% of 1RM - 290#

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups

7 rounds of
>Stoplight run
>12 slamball
>12 overhead lunges
>12 swings
>12 burpees

Skill- overhead squats 4x2

ME
5 pull ups, 10 push ups, 15 squats ( one round of Cindy )
10 deadlifts
1 round of Cindy
9 deadlifts
...
1 round of Cindy
1 deadlift

Weight for deadlift (225/155)