8 Rounds
20/16 Assault Bike calories
Rest 1 minute

Pre-Wod
-4 X 8 Back Squat (115#)
-5 X 3 Dead Lift (185#)

For Time
-400 Meter XPO Sled Push (2 person team)

The "Master's" Team did well, myself 44 and Jeff my partner 53. Our class beast team got 2:00 ... good teamwork and what a punishing drive! Legs are toast ... Great support as always from our 6:30am Class.

Pre-WOD:
20 Minutes - Work Up To A Heavy Clean.

WOD - 6 Minute Clock:
"Grace"
- 30 Clean and Jerks (135/95)
- Time remaining, complete as many reps as possible of Ring MU's / Bar MU's / C2B Pull Ups as you can.

Time: 3:36
Reps: 17 Chest To Bar

2nd day after 5 weeks out with Flu, Bronchitis & Gout Attack. Felt good to get back in another day and work to regain what strength I did have :) Great crew this morning, great support from CFR.

5 Rounds for time of:
Run 200
15 KB Swing 16/20 kg
15 Band Slam

AMRAP 5:

Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:

Rope Climbs

For time

75 C2B

Rest 1 min

7 Bar MU

5 kierrosta

7 etunojapunnerrus
5 KB rinnalleveto + ylöstyöntö / käsi
30 sek tauko

Kolmen liikkeen AMRAP

Superkidsit:
12-9-7
Vauhtipunnerrus (1-5 kg käsipainoit)
Abmat-vatsat
Kyykky (1-5 kg käsipainoit käsissäjat

Ninjat:
15-12-9
Vauhtipunnerrus (10-15 kg)
Abmat-vatsat
Rinnalleveto (10-15 kg)

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

50 Front squat, 50 sit-ups
25 Front squat, 25 K2E
10 Front squat, 10 T2B

Etukyykkyyn nousevat painot