CFR WOD

WOD:

5 Rounds of Complex:

3 Dead Lift
3 Hang Cleans
3 Push Jerks

Weights: 135#, 145#, 155#, 165#, 185#

After:
50-40-30-20-10
Squats
Sit Ups

Time: 11:43

Griff and Stuff

WOD:

800m Forwards
400m Backwards
800m Forwards
400m Backwards

Time: 16:34

After:
155# Bench Press
Reps: 10, 8, 8

Ring Rows
Reps: 10, 8, 7

CFR WOD

Power Cleans:

3-3-3-1-1-1

3 X 185#
3 X 205#
1 X 215#
1 X 225#
1 X 235#
1 X 245# Fail.

Injured wrist on the first clean of the 185# set, the rest were all down hill from there.

3 Rounds:
400m Run
21 Pull Ups
12 hand Stand Push Ups

Time: 25:42
HSPUs done to 2 ab mats.

CFR WOD

WOD:

5 X 3 Strict Press (95#, 105#, 125#, 135#, 145# fail)

3 Rounds:
15 Hang Squat Clean (95#)
15 Pull Ups

Time: 15:32

CFR WOD

WOD:

3 Rounds:
10 Ground to Over head (95#)
200m Run (50-50-50-50)

Time: 6:32