Warm-up
Complete 3 rounds NFT (not for time) of:
10 Russian box step-ups per leg (add DBs each set)
8 Hang squat cleans (add load per round-but keep it relatively light & fast)
8 Single arm DB high-pulls (increase DB load each round as able. 8 per arm)
Rest long enough to increase BS load as able each round.
Strength/Skill Development
Complete 3 sets of A1/2:
A1. Front squat 6-8
A2. Strict pull up amrap-1
Rest 2 minutes
WOD
In teams of two, with only one partner working at a time, complete as many rounds and meters as possible in 15 minutes of:
Row 250 Meters
10 Slammers
(Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 10th slammer.)
Post best FS x 8, total pull-ups and total distance rowed by team in 15 minutes.
LLoyd is such a good coach. Look at that face.
Name FSx8 TotalPU TotalDistance
Josh 120 19 2567
Scott 170×6 12 2500
Sarah B 85 ecc 2424
Britt – - 2500
Robin 70 e 2321
Tina 105×6 13 2500
Julie S 80 e 2321
Heather G 85 e 2424
Maggie 85×6 9 2567
MenneM 135×6 15(2rds) 2567
Allan T 125 14 2690
Mark 105 13 2690
KK 145 7 2838
MCK 75 3 2838
Dan 180×6 40 2779
Matt W 205 23 2779
Leslie – - 2386
Jessica 90 6 2386
Anthony 165 20 2605
Masters 145 20 2605
Shankle 105 10 2625
Ginna 100 9 2250
Jess T 105 ecc 2250
Kirk 115 7 2000
Traci S 75 ecc 2250
Ashton 75×6 ecc 2000