WODs week of Dec 9

Monday
5X5 OHS
—–
Kelly

Five X:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
—–

9 Forward Roll
or
9 Handstand to Forward Roll

Tuesday
7X3 Snatch Grip RDL
—–
One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 70/53

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*Maximum Penalty is 5. One penalty per round not per reps missed.
*For every penalty counted, perform a 1000 meter row.
*You may have noticed we did this WOD last week. Guess what You all Pussed out. If you do not use RX’d weight you automatically have 5 penalties.
Way to crush it guys.
—–

9 Forward Roll
or
9 Handstand to Forward Roll

Wednesday
Adrian

Seven X:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Thursday
7X3 Power Snatch
—–
10 min AMRAP:
25 Snatch 75/45
25 Snatch 115/70
25 Snatch 155/95
25 Snatch 195/110
(power or squat)
—–
9 Forward Roll
or
9 Handstand to Forward Roll

Friday
7X1 Squat Snatch
—–
600M Run
21 Deadlift 225/185
400M Run
15 Deadlift 225/185
200M Run
9 Deadlift 225/185
—–

9 Forward Roll
or
9 Handstand to Forward Roll