10 Deadlifts 225/185
1 pull up
9 deadlifts
2 pull ups
8 deadlifts
3 pull ups
So on to
1 deadlift
10 pull ups

Warm up -

4:00 Tabata

hollow rocks

Then

100 double unders
75 Kb swings 53/44
50 wall balls 25/20
25 hang cleans 95/65
25 snatches 95/65
50 wall ball overhead walking lunges
75 Kb goblet squats 53/44
100 double unders

1 round

15.1
15 toes to bar
10 deadlifts 115/75
5 shoulder to overhead 115/75
AMRAP 9 minutes

Kelly

5 rounds
Run 400 meters
30 box jumps 24/20
30 wall balls 20/15

15 push presses 95/65
10 deadlifts 95/65
800 m run
3 rounds for time

400 m run
10 push ups
1 toes to bar
9 push ups
2 toes to bar
8 push ups
3 toes to bar
etc
1 push up
10 toes to bar
400 m run

80 wall balls
70 sit ups
60 lunges
50 kettlebell swings 53/35
40 calorie row
30 box jumps
20 shoulder to overhead 95/65
100 double unders

1 round for time

Level 1
10 minute AMRAP
5 thrusters 65/45
5 pull ups
10 thrusters
10 pull ups
15 thrusters
15 pull ups
etc....

Level 2
10 minute AMRAP
5 thrusters 95/65
5 chest to bar pull ups
10 thrusters
10 chest to bar pull ups
15 thrusters
15 chest to bar pull ups
etc...

In teams of 2, One person working at a time

100 Double Unders - Both members of the team must complete 100 double unders each, one person at a time
75 calorie row - combined - again, one person working at a time.  Cannot start rowing until both members have completed double unders.
50 box step ups 50lb dumbells for men/35 lb dumbells for women.  These steps up are partitioned however the partners wish to split them.  Cannot start box step ups until 75 calories have been rowed.

Level 1

300 single unders each
75 calorie row combined
50 weighted box stepups - 10 lbs in each hand.

Trudy will be at the gym in a few minutes...she would love some company!

Level 1 & 2

100 bar facing burpees
every three minutes, complete 3 pull ups and 3 pushups
time ends when the 100 bar facing burpees are complete

**bar must be set up on bumpers

level 1
21-15-9
calorie row
thrusters 75/45

level 2
27-21-15-9
calorie row
thrusters 95/65

10-9-8-7-6-5-4-3-2-1
Level 2                                                                                          Level 1
wall balls 25/20                                                                             15/10
toes to bar                                                                                      knees to elbow
walking lunges with wall ball overhead                                        same

1-2-3-4-5-6-7-8-9-10
Level 2                                                                                         Level 1
wall balls 25/20                                                                            15/10
ghd sit ups                                                                                     abmat sit ups
walking lunges with wall ball overhead                                       same

Level 1
AMRAP 15 minutes
5 squat cleans 75/45
5 bar over burpees

Level 2
AMRAP 15 minutes
5 squat cleans 155/115
5 bar over burpees

I will be at the gym at 10 am today, come wod with me!

level 1
21 deadlift 135/95
21 ring dip
30 second handstand hold
15 deadlift 135/95
15 ring dip
30 second handstand hold
9 deadlift 135/95
9 ring dip
30 second handstand hold

level 2
21-15-9
deadlift 225/185
handstand push ups

5 pull ups
10 push ups
15 sit ups

Every minute on the minute (EMOM)
Level 1 for 20 minutes
Level 2 for 30 minutes

Friends--we are asking that everyone help out by wiping down the equipment they use each session. It will help keep away those nasty strep bugs that are going around and will help keep Trudy's ocd in check:)
Thanks and happy woding!

Level 1
run 400  m
15 wall balls 20/15
15 box jumps 24/20

3 rounds

Level 2
run 400 m
30 wall balls 20/15
30 box jumps 24/20

4 rounds