ALEX FAREWELL WOD

WOD request by ALex. Partnered with Alex

1 Km
7 Rds
7 KBS 1.5 Pood
7 Burpee
7 WallBall
7 Boxjump
7 DeadLift 190#
7 Clap Push Up
7 OHWL 45#
1 km

Time : 43:10

CLEAN & JERK + WOD

Clean & Jerk

140# x 2 x 2
170# x 2 x 2

then

7 Rds
3 Clean & Jerk 150#
5 Slap Push Up
7 Pull Up
9 squat

Time : 8:22

BOX SQUAT + WOD

Box Squat (W/ Siew)

160# x 2 x 12

Then

10mins AMRAP
2 MU
4 HSPU
8 KBS 2 Pood

Score = 7 Rds + 1 MU

SNATCH + SQUAT

Snatch

120# x 2 x 8

Back Squat

210# x 3 x 3

Spring Cleaning The Box

BOX SQUAT

Box Squat

190# x 2 x 5
140# x 2 x 5

DOUBLE DAY

AM (Having Fever)

OHS
140# x 3
160# x 3 x 3

Back Squat
210# x 5 x 3

Then

Partner WOD with Siew

7 Mins
100m Farmers Walk 2 x 24Kg KB
AMRAP
5 Power Clean 140#
15 Du

Score = 7 Rds

1 Km Run
7 Rds
7 KBS 1.5 Pood
7 Burpees
7 WallBall 9 Kg
7 BoxJump 24"
7 DeadLift 230#
7 Clapping Push Up
7 OverHead Walking Lunge 45#
1 km Run

Partnered with Kelvin
Time : 51:12

DOUBLE DAY

AM

Snatch Balance

100# x 2 x 2
120# x 1 x 2
140# x 1 x 3

Back Squat

190# x 3 x 1
210# x 1
230# x 1
250# x 1 x 4


PM

6 rds
4 HSPU
8 Pull Up
12 Pistol

Time : 5:17

Then

3 Rds

5 Push Jerk 140#
7 Burpee
15 DU

Time : 4:14

SNATCH + WOD

Snatch

151# / 151# / 160#F / 160#F / 151#

Then

10mins AMRAP
9 Burpees
3 MU
9 BoxJump
230m

Score = 4 Rds + 9 Burpees

DOUBLE DAY

AM

Clean & Jerk

140# x 1 x 3
160# x 1 x 2
180# x 1 x 5

Back Squat

190# x 3 x 4

PM

10, 8, 6, 4, 2 Thruster 140#
50, 40, 30, 20, 10 Du

Time : 5:12

MY BIRTHDAY

"COACHIE"

2 Rds (w/ Leonard)
32 DeadLift 230#
230m
32 OHS 100#
230m
32 KBS 2 Pood
230m
32 WallBall
230m
32 Thurster 100#
230m


Time : 1Hr 4mins 58sec

DOUBLE DAY

AM 

Snatch 120# x 2 x 7 

Back Squat 220# x 3 x 3 

(Totally Can't fire after the big buffet dinner last night) 

PM Partner WOD (w/ QX + Moses) 

Sled Sprint 50m (2 Plates) 

AMRAP 1 Rd Cindy + 10 WallBall 10 Du 

Score = 27 Rds (Me 10Rds) 

Then 5 Rds 

5 Burpee 

7 Ring Dip 15 

DU 230m 

Time : 8:58

WOD

3 Rds

3 Rope Climb
5 Thurster 120#
20 DU

Time : 4:45

Then

3 Rds
5 Snatch 120#
10 Pull Up

Time : 4:11

POWER CLEAN & JERK + WOD

AM

Power Clean & Jerk (back still not good for Squat Cleans)

140# x 2 x 2
160# x 1
171# x 1
180# x 1
160# x 1 x 4


PM

4 Rds
7 Power Clean 160#
21 Du

Time : 4:13

Back Rehab

BACK SQUAT + WOD

AM

Back Squat (with Char Siew)

190# x 3 x 5 W/ chains

100# x 3 x 4 W/ Chains + 1 Pood KBs


PM

7, 5, 3 MU
Between Set
7 OHS 120#
7 Burpees

Time : 4:39

PARTNER WOD

Partnered with Ali + Joshua

30Mins
460m
AMRAP
3 SDHP 100#
3 Thruster 100#

Score = Avg 47 Rds (Me 26 / Ali 27)

Shoulder + Back Rehab

OHS + WOD

OHS (Back Not Feeling Too Good)

190# / 210# / 230# F / 230# F


Then
5 Rds
5 Power Clean 140#
10 WallBall

Time : 4:17


Then

5 Rds
5 Pull Up
5 Ring Dip
15 Du

Time : 3:48

ROAD SHOW @ COMMANDO CAMP

5 Rds
5 OHS 100#
10 KBS 1.5 Pood

Time : 3:08

NOT A GOOD DAY

25, 20, 15, 10 WallBall
30 Du btw sets

Time : 5:10

Not a good day, Classes were too pack and unable to jump in the WOD.

POWER CLEAN & JERK + WOD

AM

Power Clean & Jerk

140# x 1 x 2
160# x 1 x 2
171# x 1 x 5

Shoulder + Back Rehab

SNATCH + WOD

Am

Snatch

100# x 3 x 2
120# x 2 x 3
140# x 1 x 7

Back Rehab


PM

5, 10, 15 OHS 140#
21, 15, 9 TTB

Time : 4:51

PARTNER WOD

Partner with Andrew

30mins

20 Steps OHWL 45#

AMRAP
7 Push Up
21 DU

Score = 36 Rds

SLEDS SLEDS SLEDS

Sled Low Pull 50m x 3

Reverse Pull 50m x 3

Sled Sprint 50m x 3

90#

Shoulder + Back Rehab

BACK SQUAT + WOD

AM

Back Squat

140# w/ Chains x 2 x 5
190# w/ Chains x 2 x 5

Back + Shoulder Rehab


PM

10 mins AMRAP
6 Pull Up
12 KBS 1.5 Pood
230m

Score = 7 Rds

POWER CLEAN & JERK + WOD

AM

Power Clean & Jerk

140# x 2 x 1
160# x 1 x 6

PM

5 Rds
4 MU
8 BoxJump 24"
12 WallBall

Time : 8:01

SNATCH DEADLIFT + WOD

Snatch DeadLift

190# x 3 x 5

Then

5 Rds
4 HSPU
8 DeadLIft 250#
24 Du

Time : 7:41

YJ FAREWELL

Partnered with Alistair and YJ

18 Rds
3 Clean + Jerk 140#
6 Push Up
9 Boxjump
12 Squat

Time : 1Hr 1Min 8 Sec

I'M A CROSSFIT PURIST

8 Mins AMRAP 

9 Pull Up 

7 Hang Power Clean 140# 

5 HSPU 

Score: 5 Rds 

I Live, Eat, Sleep and Train CrossFit. I'm a farking Purist and it's the ONLY tool I'll use. Until there is another way of training that produces results that will increase my work capacity across broad time and modal domains, I'll steal and use it. Until then I'll engage all other supplementary Disciplines just to make CrossFit Better, NOT the other way round. Why??? Because it is my passion, it simply works and I'm farking good at my Craft. Moreover, I've helped hundreds of ordinary folks, National Athletes, Special Forces, and Kids from broken homes regain Fitness and hope thru CrossFit. Yes, it all came with sacrifices but there is no success without sacrifices. Is it all worth it?? Fark Yeah!!! No one will understand why and what I am going thru until they have embraced the same Passion as I do, The passion for Coaching Movements.......

POWER CLEAN + WOD

AM

Power Clean

140# x 3 x 2
160# x 2 x 2
180# x 1
190# x 1 x 2
201# x 1 x 5


PM

15, 12, 9
OHS 140#
Burpees

Time : 5:29

SNATCH + WOD

AM

Snatch
120# x 3 x 2
140# x1 x 6

PM

40, 30, 20, 10 WallBall
3 Mu + 30 Du btw set

Time : 8:57

WEIGHTED PULL UP + WOD

Weighted Pull Up

32Kg / 40Kg / 44 F

Then

5 Rds
3 Power Clean 151#
5 Thruster 151#
7 Burpee

Time : 8:28

TEAM WOD

Partnered with QX and Lih

7 Burpees
600 WallBall
1200 Double Under

Time : 59:16

POWER SNATCH + WOD

Power Snatch

151# / 160F / 160F / 151#

10, 8, 6, 4, 2 OHS 140#
50, 40, 30, 20, 10 DU

Time : 5:42

WOD

5 Rds
21 Push Up
15 KBS 1.5 Pood
9 BoxJump

time : 7:02

Fundamentals Class @ 1900hr

PARTNER WOD

20mins AMRAP
140# Barbell Walk
AMRAP
KB Snatch
Squat

Partner with Chris + Lionel

Score= 943

WOD

3 Rds
5 MU
10 Push Press 100#
30 DU

Time : 6:09

SNATCH HIGH PULL + WOD

Snatch High Pull
140# x 3 x 2

Then

5, 10, 15, 20 KBS 1.5 Pood
20, 15, 10, 5 WallBall
230m btw set

Time : 8:03

Then

5 Rds
5 KTE
5 Burpee
15 Du

Time : 3:50

WOD

Back Rehab

Then

6, 5, 4...1 Clean & Jerk 140#
1 Rd Cindy btw set

Time : 7:26

Then

TaBaTa Squat

Lowest Score : 21

WOD

Clean & Jerk

140# x 1 x 3
160# x 1 x 6

then


4 Rds
5 OHS 140#
7 TTB
9 BoxJump 24"

Time : 3:37

PARTNER WOD

25 Mins AMRAP
230m
AMRAP
Thruster 80#
SDHP 80#

Partner with Chris + Lionel
Score = 448

WOD

5 Rds
5 HSPU
10 Pistol
15 KBS 1.5 Pood

Time : 6:57

DOUBLE DAY

Am

Shoulder Press
140# / 151# / 160#F x 3

Then

6 Rds
3 MU
6 Clean 140#
9 BoxJump

Time : 13:13

Pm

Snatch
100# x 2 x 3
120# x 2 x 7

AMAZING RACE

Amazing Race

10 Rds
10 Hang Power Clean 100#
10 Burpee
10 WallBall

Time : 39:30

Partnered with YJ

OHS + WOD

OHS
140# / 160# / 180# / 190#

5 Rds
3 MU
5 Thursters 120#
7 Burpee

Time : 8:04

POWER CLEAN + WOD

Power Clean
140# x 3 x 2
160# x 2 x 2
180# x 2 x 5


10, 8, 6, 4, 2 Thruster 140#
10, 20, 30, 40, 50 DU

Time : 6:57


3 Rds
10 TTB
10 Burpees

Time : 4:26

JERK + WOD

Power Jerk
160# / 190# / 210# / 221#F

(Back not holdoing up)


3 Rds
5 MU
10 Burpee
20 DU

Time : 5:25

REHAB + WOD

Back Squat (Back Still hurts)
200# x 5 x 3

RDL
140# x 5 x 5

Alternating Tabata

KBS 1.5 Pood
Squat

Score = 256

PARTNER WOD

25mins

20 Steps Walking Lunges
AMRAP
DeadLift 230#
Push Up

Partnered with Alistair

Score = 477

WOD

Clean & Jerk (Back Still hurts)
140# x 2 x 3
160# x 1 x 4

15, 12, 9
Squat Clean 140#
HSPU
230m Btw set

Time : 14:20

SNATCH + WOD

Snatch
120# x 3 x 3
140# x 1 x 3

Then

9, 7, 5 MU
18, 14, 10 OHS 120#

Time : 8:00

WOD

Clean & Jerk
140# x 2 x 3
160# x 1 x 2
180# x 1 x 2


5 Rds
7 Pull Up
14 BoxJump
28 Du

Time : 6:28

DEADLIFT + SLEDS

DeadLift

300# x 5 x 3

Prowler 50m x 1
Sled Sprint 50m x 1

(Fundamentals)

PARTNER WOD

20mins AMRAP (With Michael Z)

230m
7 SDHP 100#
7 WalBall

Score = 17 Rds

WOD

3 Rds
21 KBS 1.5 Pood
15 Pull Up
9 Push Press 100#

Time : 6:37

WOD

6 Rds
3 DeadLift 280#
6 Pistols
9 KTE

Time = 6:12

CLEAN & JERK + WOD

Clean & Jerk

140# x 2 x 2
160# x 1 x 3
180# x 1 x 2

Then

7 Mins AMRAP
7 Front Squat 160#
30 DU

Score = 5 Rds + 5 Front Squat

SNATCH + WOD

Snatch

90% x 1 x 5 = 140#

Then

10mins AMRAP
5 Pull Up
10 Push Up
15 Squat

Score = 13 Rds + 5 Pull Up

CHRISSY FAREWELL

CHRISSY

Partnered with Leonard + Tim

20Mins AMRAP
50 Du
Thrusters 120#
Burpee

Score = 339

ALTERNATE TABATA

TaBaTa
Ring Dip
Du

Score = 284

MINI NATE

10Mins AMRAP

2 MU
4 HSPU
8 KBS 2 pood

Score = 7 Rds + 1 HSPU

BACK SQAUT + WOD

Back Squat

80% x 3 x 3 = 280#

Then

10, 9, 8, 7....1 Hang Power Clean 140#
50m btw sets

Time : 6:24

OPERATION BROKEN WING

FGB = 254 (Still having cold)

Then

3 Rds
5 Thrusters 140#
20 DU

Time : 2:03

BACK SQUAT + WOD

Back Squat

65% x 10 x 3 = 230#

Then

5 Rds
5 SDHP 140#
5 Thruster 140#
30 DU

Time : 8:02

POWER CLEAN & JERK + WOD

Power Clean & Jerk

80% x 1 x 4 = 190#

Then

5 Rds
5 HSPU
10 KBS 2 pood
15 Squat

Time : 6:19


Then

3 Rds
5 Thruster 120#
20 DU

Time : 1:41

DEADLIFT + WOD

DeadLift

370# x 1
390# x 1 (PR)
401# F

Then

4 Rds
4 MU
8 Burpees
12 BoxJump

Time : 5:38

CLEAN & JERK + SLEDS

Clean & Jerk

140# x 1 x 3
160# x 1 x 2
171# x 1 x 2
180# x 1 x 4

Then

Prowler
50m x 2 (2 plates)

Sled Sprints
50m x 2 (2 plates)

BACK SQUAT + WOD

Back Squat

300# x 1 x 5

Then

5, 10, 15, 20, 25

Pull Up
Push Up
Squat

Time : 6:07

DOUBLE DAY

Am

Snatch
100# x 2 x 3
120# x 2 x 5


Pm

Weighted Pull up

Best Lift = 46.5 Kg (PR)

Then

5 Rds
7 SDHP 120#
7 Ring Dip

Time : 2:19

CLEAN & JERK + WOD

Clean & Jerk

80% x 1 x 5 = 190#

Then

15, 10, 5 HSPU
5, 10, 15 KBS 2 Pood
230m btw set

Time : 7:27

DOUBLE DAY

Am

Clean & Jerk

140# x 2 x 3
160# x 1 x 2
171# x 1
190# x 1 x 4

Pm

Snatch

140# x 2 x 2
151# x 1 x 2
160# F
160# F

Then

Alt Tabata

WallBall
BoxJump

Score : 176

DEADLIFT + WOD

DeadLift

85% x 3 x 3 = 320#

Then

21, 15, 9
OHS 120#
TTB

Time : 5:46

Prowler
50m x 2 (2 Plates)

Tire Flip (w/ Yang)
5, 4, 3, 2, 1

CLEAN + JERK + WOD

Clean & Jerk
190# x 1
210# x 1 x 2
190# x 1

Then

5 Rds
5 HSPU
7 DeadLift 230#
50 DU

Time : 8:55

BACK SQUAT + WOD

Back Squat

85% x 3 x 3 = 280#

Then

Alternating TaBaTa
MU
KBS 1.5 Pood

Score = 100

SNATCH

AM

Snatch

100# x 3 x 3
120# x 2 x 5

SNATCH + PROWLER

Snatch

100# x 3 x 2
120# x 2 x 4
140# x 2 x 5

Prowler

50m - 2 plates x 2

SNATCH BALANCE + WOD

Snatch Balance

140# / 160# / 160# (No Fire)

Then

3 Rds
5 MU
50 Squat
10 KBS 1.5 Pood

Time : 5:34

DOUBLE DAY

Am

Snatch

100# x 3 x 3
120# x 2 x 4
140# x 2 x 3

Pm

Front Squat

3-3-3 = 230#

Then

5 Rds
7 Thruter 120#
30 Du

Time : 6:11

SHOULDER PRESS + WOD

Shoulder Press

140# / 151# / 160# / 170# F

Then

10, 8, 6, 4, 2
SDHP 140#
HSPU
230m btw sets

Time : 9:33

DEADLIFT + WOD

DeadLift

85% x 3 x 5 = 320#

Then

10, 8, 6, 4, 2 KBS 2 Pood
1 Rd Cindy between Sets

Time : 3:43

SNATCH

Snatch

120# x 2 x 7

Prowler

90# x 50m x 2 (Fried)

POWER CLEAN & JERK + GRACE

Power Clean & Jerk 

190# / 210# / 221# F 

Then 

Grace 

- 3:44

PUSH PRESS + CHRISTINE

Push Press

190# / 210# / 221# F

" Running Christine"

3 Rds
460m
12 BodyWeight DeadLift - 190#
21 BoxJump

Time : 11:10

DOUBLE DAY + KAREN

Am

Snatch

120# x 3 x 3
140# x 2 x 4

Pm

Back Squat
75% x 3 x 5 = 280#


Then

Karen

Time : 6:45

POWER SNATCH + ANNIE

Power Snatch

140# / 151# / 160# x 1 x 3 F

Annie

Time = 6:30

DEVI'S CATWALK

Partnered with Alistair + Yang

20mins
100m OverHead Walk 140#
AMRAP
KBS 1.5 Pood
BoxJump

Score = 538

DEADLIFT + WOD

DeadLift

65% x 3 x 10 = 250#

Then

15, 12, 9
OHS 140#
Pull Up
30 Du btw set

Time : 6:15

BACK SQUAT + WOD

Back Squat

65% x 3 x 10 = 230#

Then

15, 10, 5 SDHP 140#
5, 10, 15 WallBall
230m In Btw

Time : 6:18

SNATCH + WOD

Snatch

140# x 2 x 4

Then

7 Rds
5 HSPU
10 Ring Dip
15 Squat

Time : 8:47

WEIGHTED PULL UP + WOD

Weighted Pull Up

best Lift = 44kg

Then

50m x 10

CNS toasted, Hammies, obliques, glute wasted

DOUBLE HAPPINESS WEKK

Partner With Alistair

20 Mins
8 OHS 120#
AMRAP DU

Score = 579 Du

DOUBLE HAPPINESS WEEK

Partner with Russell

10 Rds
8 Partner DeadLift 320#
18 Push Up
28 Squat

Time : 14:56

DOUBLE HAPPINESS WEEK

Partner With Tim

18mins AMRAP
Partner OHWL 50# 18 Steps
18 Burpees

Score : 7 Rds

DOUBLE HAPPINESS WEEK

Partner with Lionel

100m With 45#
388 KBS 1.5 Pood

Time : 23:14

THEO FAREWELL WOD

Partner WOD

with Alistair + Lionel (Birthday Boy)

20mins AMRAP
15 WallBalls
AMRAP
DeadLift 230#
BoxJump

Score = 447 Reps

BACK SQUAT + WOD

Back Squat

90% x 2 x 4 = 300#

Then

10mins AMRAP
3 MU
5 Squat Clean 140#

Score : 7 Rds

CLEAN + JERK + WOD

Clean & Jerk

90% x 1 x 4 = 210#

Then

Alternating Tabata
Pull Up
WallBall

Score = 173

SNATCH + WOD

Snatch
140# / 160# F/ 160# F/ 140#/ 140#
CNS toasted from Sleds

Then

25, 20, 15, 10, 5 KBS 1.5 Pood
230m
30Du
btw Sets

Time : 11:23

SHOULDER PRESS + SLED SPRINTS

Shoulder Press

140# / 160#F / 160#F

Then

Sled Sprints
135# x 50m x 5

BACK SQUAT +WOD

Back Squat

85% x 5 x 3 = 280#

Then

300 Squats
on the Minute
3 Pull Up
3 HSPU

Time : 8:33

CLEAN & JERK + WOD

Clean + Jerk

190# x 2 x 4

Then

12mins AMRAP
3 MU
9 KBS 1.5 Pood
18 Du

Score : 8 Rds

OHS + WOD

OHS

140# / 170# / 190# / 210# F

Then

3 Rds
460m
20 Pull Up
20 WallBall

Time : 11:48

DEADLIFT + WOD

Deadlift

280# x 5 x 2
300# x 5 x 3

Then

10, 9, 8,....1 Thruster 100#
50m in btw

Time : 6:30

PARTNER WOD

Partner with Chris + Scott

20mins AMRAP
20 Steps Walking Lunges
HSPU
DeadLift 280#

Score = 286

CLEAN + WOD

Clean + Front Squat
190# x 1 + 1 x 5

Then

5 Rds
12 DeadLift
9 Hang Power Clean 140#
6 Jerk

Time : 11:40

DEADLIFT + WOD

DeadLift

65% x 3 x 10 = 230# (on 35# plates)

Then

3 Rds
5 MU
15 BoxJump
50 DU

Time : 7:05

SHOULDER PRESS + WOD

Shoulder Press

131# x 5 x 5

Then

21, 15, 9 Burpees
45, 30, 15 WallBall
460m in btw


Time : 15:24

DOUBLE DAY

AM

21, 15, 9
DeadLift 250#
TTB

Time : 5:08


PM

7 Rds
10 KBS 1.5 Pood
10 Pull Up

Time : 6:54

Back Squat
200# x 3 x 10

BACK SQUAT + WOD

Back Squat

300#/320#/331#/340# PR

5 Rds
3 MU
5 HSPU
30 DU

Time :8:33

CLEAN & JERK + WOD

Clean & Jerk

210#/221#/230#F/241#F

CNS still not 100%, recovering from cold

The

10, 9, 8, ...1 KBS 1.5 Pood
50m in btw

Time : 4:45

SNATCH + WOD

Snatch

140# x 1
151# x 1
160# x 1
168# F

7 Rds
7 Burpee BoxJump
7 Pull Up

Time : 5:55

DOUBLE WOD

TaBaTa Squats (with intro)

Lowest Score = 19

Then

Partner WOD with Andrew

20mins AMRAP
Farmers Walk 100m 24Kg KB
5 DeadLift 230#
5 Toes To Bar

Score = 18 Rds + 1 DeadLift

FRONT SQUAT + WOD

Front Squat

210# x 3 x 2
221# x 3 x 3

Then

7 Rds
7 SDHP 100#
7 Push Press 100#

Time : 5:30

DEADLIFT

Deadlift

off 45# plates

280# x 3 x 5

SHOULDER PRESS + WOD

Shoulder Press
3 x 5

140# / 151# (PR) / 160# F

Then

4 Rds
50 steps Walking Lunges
4 MU
50 Du

Time : 10:48

BACK SQUAT + WOD

Back Squat
280# x 3 x 5


Then

21, 15, 9
Power Clean 151#
Clapping Push up

Time : 5:49 started with 160# then 10# broke and wasted 30sec changing to big collars farrkkkkkk

Then

21, 15, 9

Deadlift 100# (off 45# plates)
Jump Squats

Time : 4:59

TRAINER WOD

10, 8, 6, 4, 2 OHS 135#
50, 40, 30, 20, 10 DU

Time : 6:26

TRAINER WOD

10 Rds

10 Pull Up
10 Ring Dips
10 Sit Up
10 Squat

Time : 14:07

CLEAN & JERK + WOD

Clean + Jerk

70% x 3 x 3 = 170#

Then

12mins AMRAP
230m
12 Burpee
6 Toes To Bar

Score = 5 rds + 1 run

IKF + PARTNER WOD

Thur + Fri = CKT

Partner WOD with Theo

100 Power Clean 140#
200 Push Up
300 Squat

Time : 15:39

DEADLIFT + WOD

DeadLift

50% = 190# x 10 x 5

Then

10 Rds
5 KTE
10 Push Up
15 Squats

Time : 5:15

WEIGHTED PULL UP + WOD

Weighted Pull Up
3 x 5

Best Pull = 32Kg

Then

5 Rds
7 Thruster 100#
7 Burpees
7 Pull Up

Time : 5:58

BACK SQUAT + WOD

Back Squat

50% x 10 x 5

= 171#

Then

10mins AMRAP
4 HSPU
8 KBS
20Du

Score = 7 Rds + 2 HSPU

PARTNER WOD

Partner WOD with Theo

20mins AMRAP
Fireman Carry
20 Partner BoxJump

Score : 9 Rds

FRONT SQUAT + WOD

Front Squat

250# x 1
261# x 1
270# F


Then

50, 40, 30, 20, 10 DU
5, 10, 15, 20, 25 Pull Up

Time : 6:13

CLEAN & JERK + WOD

Clean & Jerk
190# x 1
210# x 1
221# x 1
230# F
230# F

Then

15mins AMRAP
230m
10 KBS 1.5 Pood
15 BoxJump

Score : 6 Rds + 1 run


Then

5 rds
5 Burpees
5 WallBall
10 Du

Time : 3:14