Strength: 3rm Snatch balance (

)

WOD:

With continuous running clock;

1min double unders

1min hang power snatch 75/55

2min double unders

2min hang power snatch

3min double unders

3min hang power snatch

Group warm up, then;

“Taylor”

4 rounds

400m Run

4 Burpee muscle ups (MOD: burpee/ring row+4 dips)

Dips -> green band

Group warm up;

Skill: Kipping

WOD:

For time,

100 Pull ups (MOD: ring rows)

100 Wallballs 20/14 (MOD: 12#)

Wendler:

Back Squats: 5x300, 5x320, 5x340
Hang Cleans: 5x185, 5x195, 5x210
Dead Lifts: 5x365, 5x385, 5x405

Double Unders: 9x30reps = 270reps

10-8-6-4-2 Bench Press
155-165-178-185-195

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats

5 rounds for time of:

row 500 meters
15 push-ups

15min AMRAP

9 Deadlifts 155/105

12 Push ups

15 Box jumps 24/20<--5plates

There is no description for this WOD as it is stat.

Result: 00:08:30

Track & Field
4 Laps of the Infield & Dynamic Stretching
Low Back Rehab Exercises
Hurdle Drills at 0.76m (3x each leg)
2x70m Alternating-Leg-Skipping for Height (on Grass)
2x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
About 8xFalling Starts
Sprints (standing start) - 2x40m, 2x60m, 2x80m (5.22s, 5.16s, 7.29s, 7.22s, 9.24s, 9.33s)
Gymnastics (Glide Kips, Back-Hip Circles)
1 Lap of the Infield & Static Stretching (Cooldown)

20' AMRAP

10 Push Press @ 115
10 KB Swings @ 44
20 Double Unders