:SWOD:
Deadlift
3x5
75%,80%,85%

:WOD:
row 1000m
100 weighted walking lunge steps (25-45)
50 walking lunge steps (un weighted)

:SWOD:
Back Squat 5-5-5
75%,80%,85%
:WOD:
AMRAP in 8min
1 Thruster(45-95), 1KB Swing(15-53)
2Thrusters, 2KB Swings
3Thrusters, 3KB Swings
Keep climbing the ladder until 8min

:SWOD:
Shoulder Press 3x5
75%,80%,85%

:WOD:
AMRAP in 15 minutes of:
100 Meter Sprint
10 Box Jumps
8 Wall Ball Shots
6 Sit-ups

:Skill:
3 rounds 
1 Rope Climb
5 Forward Rolls

:WOD:
7 rounds for time of:
7 Front Squats(15-135)
7 Burpees

:Skill:
Muscle-up Progressions
:WOD:
For time
30 Muscle-ups
If you can't do Muscle-ups
90 Pull-ups and 30 Ring Dips
Or 
90 Pull-ups and 90 Regular Dips

:SWOD:
Overhead squat(ohs)
1RM

:WOD:
5 rounds of 
400 meter run
10 ohs (PVC-95lbs)

:SWOD:
Push Jerk 1RM
:WOD:
AMRAP in 15min
9 Deadlifts(65-135)
12 Push-ups(hand release)
15 Box Jumps(18/21/24)

:SWOD:
Squat Clean 1RM (15min)

:WOD:
"Jackie"
Row 1000m
50 Thrusters
30 Pull-ups

:Skill:
Rope climbs
:WOD:
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CLASSES ARE MEETING AT PICKENS MIDDLE SCHOOL TRACK TODAY!
"Griff"
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Compare to 5/9/11

Sumo Deadlift 1RM (15min)

"Cindy"
AMRAP in 20min
5 Pull-ups
10 Push-ups
15 Squats

:SWOD:
10min to establish 1RM Front Squat
:WOD:
15-12-9-6-3
Power Snatch(PVC-95)
Burpees

:SWOD:
Push Press 1RM (15min)

:WOD:
"Helen"
3 rounds for time of:
Run 400 meters
21 KB Swings (15lb-53lb)
12 Pull-ups

:SKILL:
3 rounds
10 KB Swings 
10 Cart Wheels

:WOD:
3 rounds for time of:
Run 400m
30 Walking Lunge Steps
30 Box Jumps

:Skill:
Cone Drills (star, zig zag)
:WOD:
30-25-20-15-10-5
Sumo Deadlift High Pulls(65/95)
Push-ups

Power clean 1RM (15min)

Row 500m
30 Burpees
30 Pull-ups
30 Thrusters(15lb-95lb)
30 KTE
Run 400m

:SWOD:
Deadlift 1RM
:WOD:
AMRAP in 15min
20 Lateral Jumps Over Bar
15 Sit-ups
10 Push Press (45-115)

Strength wod (SWOD)
Back Squat 1RM (15min)

Wod
5 rounds for time of:
10 Wall Ball Shots
10 Bar Dips

:Skill:
15 tire flips
5 sled sprints(25-50lb)

5 rounds for time of:
15 Sumo Deadlift High Pulls (15-75lb)
6 Thrusters(15-75lb)
5 Burpees

:Skill:
10min to establish Max Unbroken Double Unders
:WOD:
Row 1000m
100 Double Unders
50 Box Jumps (18/21/24)

The journey begins today!

:SWOD:

shoulder press

15 minutes to reach 1 rep max

:WOD:

400 meter run

21-15-9

air squats

pull ups

kettlebell swings

400 meter run