WOD

Event 3 from Regionals (26:00 minute time cap) 1 mile run 50 OHS 135/93 100 sit-ups (GHD comp people) 150 du’s 50 sumo deadlifts high pull 135/93 100 box jump overs

A. Front squat 3×65% 3×70% 3×8 @ 72.5% B. Push jerk work up to a 5 RM + 2×5@90% C. Push press 3×65% 3×70% 3×8 @ 72.5%

A. “backwards man” 400m run 400m run backwards 75 box jumps 50 sit-ups (each together) 50 pull-ups 75 burpees 400m run backwards 400m run run together, do the situps each together

A. Dead lift 5×60% 5×65% 3×10@70% B. “Panama Red” 50 double unders 40 back rack lunges 115/85 30 bar over burpees 20 C2B pullups 10 OHS 2 rope climbs For time

4 rounds 800m run ME KB swing 53/35 rest 3 minutes between rounds

A. Front squat 5×60% 5×65% 3×10@70% Max effort final set B. “Gotta get that” AMRAPx13 10 cal row 10 box jump overs 30/24 10 sq snatches 95/63 C. tabatta weighted plank

I just want to wish my buddy boy a Happy Birthday! 4 years old today! Happy Birthday Jackson A. Push Press 5×60% 5×65% 3×10@70% B. “DT” 5 RFT 12 deads 155/105 9 hang power clean 6 jerk

A. “fruit snacks” Teams of 2 50 cal row each then… 42-30-18 hang squat cleans 155/105 burpee pull-up then… 3 rnds 15 snatches 135/93 15 ring dips then… 30 SDHP 115/83 30 back rack lunges

AMRAPx24 min 1: :35 second KB swing min 2: 1 rope climb + 3 dips min 3: 20 wall balls B. 10 min row :35 seconds hard :25 easy