DL & DU

Warmup:
group stride drills
press to jerk practice (pvc & 45#)
3x3 press (95/115/135)
3x3 push press (145/155/165)
3x3 push jerk (175/185/205)

WOD: "DL & DU"
Three sets of 21-15-9 reps of deadlift (225#) & double unders for time.

Time 8:30 Rx + 4#

G.I. JANE

Warmup:
hurdle mobility drills
50 walking lunges
pvc pass throughs
4,4,4,2,2,2 weighted lunges (45#/111#/131#/153#/163#/183#/203#F)

WOD: "GI Jane"
50 GI Jane's for time

Time 9:50 Rx

Spicy CINDY

Warmup:
mobility drills
Buergener warmup
deadlift warmup (135#/185#)

WOD: "Spicy CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

every 2 minutes on the mark you must complete 3 deadlift reps

Results: 8 rounds + 5 pullups using 225# on deadlift

Equals 45 pullups, 80 pushups, 120 squats, and 27 deadlifts

Loaded Carry

Warmup:
1x15 GHD situps
out & back run
1x15 back extensions
out & back run
1x15 wall ball (20#)
out & back run

front squats 5,5,4,3,2,1 (45#/89#/111#/133#/153#/173#)

WOD: "Loaded Carry"
travel as far as possible in 15 minutes carrying a 70# heavy bag

Results: 1400 meters or approx 7/8 mile as Rx