WOD

“Elizabeth” 21-15-9 reps for time: Clean (135) Ring dips   compare to 101014

Front squat 5×3 63, 70, 77, 85, 93% Then 4 Rounds for time: 10 Pull ups 20 GHD sit ups 30 Squats

Team WOD See CFM blackboard for details

Push Press 5×5 55,63,70,77,85% Then AMRAP 5 min. 1 Squat clean 1 Jerk compare to 110408

30-20-10 Reps for time: Medicine ball clean (20/16) Box jump (24″/20″) Kettlebell swing (55/35)

5 Rounds for time: Row 250m 10 Hang Cleans 9115/85) 10 Pull ups 10 Games push ups

Deadlift 3-10-3-10-3-10 compare to 110728

Front Squat 5×5 @ 55,63,70,77,85% Then 5 Rounds for time: 7 Jumping lunges (each leg) 11 Knees to elbows 15 Sit ups

21-15-9 reps for time: Sumo deadlift high pull Thruster Kettlebell swing

Press 5×1 @ 70,77,85,93,101% Then 4 Rounds for time: Run 200m carrying a 45# plate Rest 1 minute