Wednesday, 7-15-15

Skill work: Pistols, D/U’s, Handstands As many rounds as possible in 20 minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#(65#)

“Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift, 1 rep 185 pound Squat clean, 3 reps 185 pound Push jerk, 5 reps 3 Muscle-ups 15 foot Rope climb, 1 ascent U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th…

Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*

Strength/Skill – 3 Shoulder Presses, 2 Presses, 1 Split Jerk 5 x 1 “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

With a partner complete: 4 RFT- 2 Rope Climb 2:1 50 Wall Ball 20/14 2 Rope Climb 50 Box Jump Over 24/20 2 Rope Climb 50 DB Snatch 50/35 2 Rope Climb 50 Ring Row     Skills

Strength: Bench Press 5X3 @ 80% 50 Burpees 200m Sandbag run 20/10 40 Seated Med Ball Twists 20/14 200m Sandbag run 30 Kettlebell swings, 2/1.5 pood 200m Sandbag run 20 Toes to bar 200m Sandbag run 10 Handstand push-ups –