7 CTB pull-ups
14 box jump overs
21 wall balls

5 rounds for time

Isabel

30 power snatch for time  135/95

Hey guys,

You probably noticed that I didn't post the WOD last night.  Fridays have been slow at the gym lately.  So, I wrote the WOD on the board.  If you show up, you can see what were doing today!

Jesse

1-2-3-4-5
Hang clean ladder 135/95
10 box jumps
AMRAP 14 minutes

Each set of the clean ladder begins at the floor.
If you set the bar down mid-set, the set starts over.
The box jumps are done after each complete ladder (15 total hang cleans)
Complete as many ladders and box jumps as possible in 14 minutes.

5-4-3-2-1. Dead lift. (Heavy)


Then

12 minutes on the clock  (24 minutes total)

Run 800 meters
10 CTB pull ups
10 ring dips
Run 800 meters

X 2

If you finish before the 12 minute cap, you get to rest until the next round.

15 power snatch 75/45 - actually ground to overhead any way or how
30 double unders

10 minute AMRAP

14 minute AMRAP

9 burpees
20 kb swings 53/35
20 air squats