WOD

3 rounds for time

400 meter farmers carry 35/26

10 L sit pull ups

20 walking lunges with 45/35 OH

30 DU’s X5 singles

Cash out-800 meter sand bag carry 50/40

Meet tomorrow morning at 8: 45 for some interval training.

RX WOD KILLA’s

neal 2 rnds +1 muscle up

poe 2nds +1 burpee

kyle 4 rnds

WOD SCALA’s

kaye 2+35

maggie 3 rnds

amanda 3+6

kelsey 2+22

joy 3+33

holly 3+16

kansas 2+31

peyton 2+4 hspu

emily 1 + 5buprees

brooke 2+rope climb (nice btw)

leah 2rnds

russ 1 +20reps starting w/HSPU

ben 2rnds

keith ???

becky 2 rnds +6 pullups

jim 1 + 4HSPU

swede 2+2 hspu

dan 3 rnds (jumping MU’s)

Strength

5 x 5 back squat @ 80% of 1 RM

8 min AMRAP

1 rope ascent

2 muscle ups x3 ring dips & pull ups

4 HSPU

6 burpees

8 KB swings 70/53

RESULTS RX

jeffrey 22.11

dan 19.10

peyton 21.24

hunter 24.23

nat 19.30

tab 22.45

eric 22.31

kyle 15.41

SCALED

leah 25.53

jenny 24.52

keith 16.11

lelslie 42.28

lydia 22.33

james on ramp 5.05

Jason Khalipa

WOD FOR TIME

800 meter row

70 DU’s X 5 singles

60 air squat

50 sit ups

40 KB SDLHP 70/53

30 pull-ups

20 wall ball shots 20/14 @10′

10 tire flips 400/240

RESULTS RX

dan 7.20

Neal 6.46

swede 6.31

Eric 9.48

dan b 7.29

ben 4.52

SCALED

becky 8.27

Ayla 7.36

Peyton 9.10

James on ramp 10 min amrap 6 rinds +3

Maggie 6.24

Kansas 6.56

Kaye 9.37

Joy 6.38

Kelsey 7.36

Amanda 7.38

Holly 9.14

Aleks 7.24

Jeff 6.30

Mallery 12.14

Emily 9

Tab 10.06

Traci 10

Jim 10.11

Brooke 9.49

Whitney DNF

“Iceland Annie” Thorisdottir… Notice the rack postion, her hands are only used to “babysit” the barbell not hold the barbell. Let it rest on your

deltoids/shoulders.

Skill-With PVC only-spend approx 10 minutes on the power clean review, with focus on hook grip/foot work/full extension/rack position

WOD FOR TIME “Power Elizabeth” These are power cleans so we will stay above parallel in our sqaut after recieving the barbell. IF YOU ARE CAUGHT NOT USING A HOOK GRIP, BURPEES WILL BE ISSUED!!! 5 PER PENALTY!!!

21-15-9

power cleans (135/95)

ring dips