Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

+++++++++++++++++++++++++

Buy-in: 5 minute Double Under or Triple Under practice

+++++++++++++++++++++++++

Strength: Snatch 5x2, 5x1

+++++++++++++++++++++++++

WOD: 3 Rounds for Time

15 Shoulder to OH 115/85#

30 Double Unders

15 OHS 115/85#

30 Double Unders

++++++++++++++++++++++++++

Sellout: 5! 

Heavy Power Cleans 225/135#

Ring MU's

---------------------------------------------

Endurance: meet at YMCA @ 530

Swim - 30  minutes max distance

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

+++++++++++++++++++++++

Strength: Deadlift 5x5

+++++++++++++++++++++++

WOD: "Angie"

For Time:

100 pullups

100 pushups

100 situps

100 air squats 

Fierce!  Bonnie showing her strength on some clean & jerks!

Warmup: 3 Rounds of

2 Forward Rolls

4 Wall walks

6 Plank to Prayer

8 Leg Swings (on each leg)

10 Box Jumps

++++++++++++++++++++++++++++++++++++

Strength: 15 minutes to establish a working Squat Clean & Jerk

++++++++++++++++++++++++++++++++++++

WOD: 5 Rounds for Time

6 Clean and Jerks @ 65% of working weight

12 Deadlifts @ same weight

24 DU's 

400 meter run

+++++++++++++++++++++++++++++++++++

Sellout: 3xmax rep shoulder to OH @ 50% BW

==========================================

Endurance: 30 minute AMRAP

5 Tire Flips

10 Pushups

15 KB Lunges 

Run Around the building