Strength:

Thruster

2-2-2-2-2-2-2

WOD:
15 min AMRAP:

5 burpees

5 sit ups

5 squats

5 handstand push ups

Strength:

Pull up ladder

1 on min 1, 2 on min 2, 3 on min 3, etc.

WOD:

5 min AMRAP:

3 deadlifts, 275/155

7 push press, 115/65

Strength:

Handstand Push ups (or variations)

3 x max

WOD:

Three rounds for time:

21 front squats, 95/55

Handstand walk 40 feet

30 Glute ham sit ups

Handstand walk 40 feet

Great job to all those who made it out to the Officer Chad Perry WOD at CrossFit 405, and the Dirty 30!

WOD:
30 wall ball shots, 20/14

30 burpees

30 power cleans, 115/75

30 back squats, 115/75

30 push presses, 115/75

30 sumo deadlift high pulls, 115/75

30 box jumps, 30/24

30 knees 2 elbows

F5 will be closed Saturday due to participating in the Officer Chad Perry WOD being held at CrossFit 405

Strength:

Oly lift

WOD:

Five rounds for time:

5 overhead squats, 135/95

10 toes 2 bar

15 dumbbell hang squat cleans, 45/30

20 double unders

Strength:

Bench Press

4 x 8

WOD:

For time:

20 thrusters

20 sumo deadlift high pulls

20 push jerks

20 overhead squats

20 front squats

M-95, W-65

Each athlete must do four burpees at beginning of every minute before moving on to barbell work

Strength:

Overhead Squat

5-5-3-3-1

WOD:

20 min AMRAP:

5 chest 2 bar pull ups

10 wall ball shots, 20/14

15 kettlebell swings, 1.5/1.0

Strength:

Deadlift

4 x 8

WOD:

Five rounds for time:

15 thrusters, 95/55

15 bar facing burpees