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25 Thrusters (95-115#M/60-75#W)

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10 Rounds of:

5 Pull Ups

5 Burpees

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25 Thrusters

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Strength: 3 reps of Power Clean@80% 1RM, Every 2 minutes for 5 Rounds

WOD: 150 Push Ups.

10 Air Squat Penalty  for every time you have to Rest (Resting in Bridge or Pike Position is acceptable)  If knees touch the ground, begin Air Squats.

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50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball Shots, 20 pound ball
50 Burpees
50 Double Unders (or 150 Single Unders)

For Time.

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3:00 Minutes of Max Rep Box Jumps (24″M/20″W)

Rest 1 minute

3:00 Minutes of Max Rep Pull Ups

Rest 1 minutes

3:00 Minutes of Max Rep Thrusters (115#M/65#W)

Rest 3 minutes

Rx PLUS:

3:00 Minutes of Max Meters on Rower

Rest 1 minute

3:00 Minutes of Max Rep D-Ball Slams

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Warm Up: (65-105#M/35-75#W)

5 Sets of Power Clean to Front Squat to Any Press to Back Squat to Any Press. Place Barbell down. Complete 5 Burpees.

Strength: Use 90% of 1 Rep Max, then:

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 5 reps @ 85%

Great job tonight, Chris C. on your PR of 535#

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Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Bottom-to-Bottom Air Squats, the second 8 are Sit Ups, the third 8 intervals are Push Ups. Rest 1 minute between exercises.  Starting at Interval 5 for Sit Ups, must hold parallel to ground if on GHD & off ground.  At interval 5 for Push Ups, must hold in active rest at top-middle-or bottom of push up.  Then, Side Plank Holds for 1 minute each side. Finally, Flutterkicks for 1 minute.

RX PLUS: 800m Run or 1000m Row for Time

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