Skill of the year!

9:00am 305 workout

Joe’s going away party WOD at 11am, hang out after.

WODAPALOOZA is today. Come cheer on Pete, Dibo and Wess at Bayfront park!

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

SCORES

Big Trouble in Little Haiti!

Derek's first muscle up

Bench Press 5-3-1+

Rest as needed

21-15-9
Wall Ball 20/12
Kettlebell Swing 70/53
Burpee

9 am 305 Workout

11 am Super Secret WOD

Deadlift 5-3-1+ (75-85-95%)

Rest as needed

5 rounds for time of:
185 pound power clean, 5 reps
Muscle up, 5 reps
Scale for muscle ups is 10 shoot throughs
12 minute time limit

Midline: Accumulate 1 minute in L Sit in as little time as possible.
Start immediately after 12 minute cap.

SCORES

4 rounds for reps
60 seconds work:30 seconds rest

Strict pull ups
Push ups
Squats
Sit ups
Burpees
Score is total reps

Midline: 300 Russian Twists, 20/14

SCORES