Warmup:
400m run
2 rounds
10 pushups
10 situps
10 squats

WOD:
8 rounds
30 sec GHD
30 sec plank hold
8 rounds
30 sec box jumps
30 sec wall sit
8 rounds
30 sec press (15 lb bb)
30 sec overhead bar hold

246 reps

Worked on Level 2 checkoff
10 kipping pullups
5 dips
1:26 400m run
30 pushups
70 lb press
70 lb power clean
65 lb power snatch
1 rope climb

Worked on clean and jerk with Todd

Alkulämppä leikki: reaktiopeli

Mobility

Voima:
3x 6-8 Leukaa

WOD
YGIG 10 min
6+6 Vuorikiipeilijä
6 Boxihyppyä
6 Kyykkyä

Warmup:
5 min jump rope
40m walking lunges
10 HSPU

Strength:
pullups
7 max
2x3 w/10lb dumbbell

muscle up progression work

Clean and jerk work
worked with 100 and 105

WU
4x100m sprints
2 rds
10 KTE
10 passovers

Helen
3 rds
400m run
21 KB swings - 1 pd
12 pullups

14:23 Rx

W/U- 800m Slam Ball Indian Run

Skill-Snatch Drills & Work

WOD-Partner (w/Bethany)
15 Min AMRAP
12 two person DL (225)
40m Wheelbarrow Walk
(switch at 20 m)
20 Sit to Stands
(10 each)
4 rounds

W/U
3 Min Jump Rope
1 Rounds
10 Passovers with PVC
10 Box Jumps
5 HSPU

Did first HSPU!

10 Min EMOTM Jerk
55 lbs (easy bc shoulder hurting)
Reps
2/4/6/8/10/10/8/6/4/2

WOD – 3 RFT
200M Run
25 Sit Ups
10 Burpee Wall Balls (14)
8:24

3 position cleans from hang (power, 1/2 squat, squat)
35lbx9 reps
55x9
65x9
75x9
85x1
95x1
105x2

40 total reps

CF Open 24.1

W/U- 800m run
2 rounds
15 walls balls
10 pull ups

WOD - "Barbara"
5RFT
20 pull ups (half kipping, half w/black band)
30 push ups
40 sit ups
50 squats

Rest 3 mins between rounds

Work time: 27:57