W/U - 800m run
2 rounds
10 passovers w/ PVC
10 wall balls 30/20

WOD - "Danny"
20 min AMRAP
30 box jumps 24/20 (did 20)
20 push press 115 / 85 (did 65)
30 pull ups (black band, then purple band)

2+38

For Time:

Run 300m

20 Power Cleans (185/115)

Run 300m

20 Power Cleans (155/105)

Run 300m

20 Power Cleans (135/95)

Run 300m

20 Power Cleans (115/75)

Run 300m

20 Power Cleans (95/65)

- 40 min Time Cap -

Benchmarks for jogging.

6 stations 90 sec ON, 30 sec OFF:
- Cal row.
- Medball sit-ups (9/6 kgs).
- Dumbell Snatch (24/16 kgs) alternating arms.
- Burpees over the box (24"/20").
- Goblet Squats (24/16 kgs kettlbell).
- Handstand push-ups.

3RFQ
20 Alt Reverse Lunges
20 Alt Coassack Squats
20 Alt Front Lunges
rest 2 minutes
Hold KB/DB in front rack for all movements

27,21,15,12,9
Cal Row
Wall Balls

For Time:

Share the work as needed.

Row 2k

60 Box Jumps (24”/20″)
80 KBS (24/16)
100 Wall Balls (20/14)
80 KBS (24/16)
60 Box Jumps (24”/20″)

400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.

Choose your partner wisely :)

Hike up Fairview trail
Trail run down.
~3 miles total

For every 10 seconds Zak takes to make it to the car after me we do one tire flip each.
He made it in 1:00.

6 tire flips when we got home.

Back Squat

135*10
155 *5
175 *5
195 *5
215 *3
225 *3
235 *1
240 *1
245 *1
250 *1

Back extensions
25

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

three rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meter