Sat 290417
500m Row 60 x Pistols, Alternating 40 x GHD Sit-Ups 70 x Hip Extensions 30 x Handstand Push-Ups 80 x Walking Lunges 20 x Turkish Get-Ups, 20/15kg DB, Alternating 90 x Ab-Mat Sit-ups 10 x Bent Over Row, 135/43lbs 100 x Double Unders
500m Row 60 x Pistols, Alternating 40 x GHD Sit-Ups 70 x Hip Extensions 30 x Handstand Push-Ups 80 x Walking Lunges 20 x Turkish Get-Ups, 20/15kg DB, Alternating 90 x Ab-Mat Sit-ups 10 x Bent Over Row, 135/43lbs 100 x Double Unders
15,12, and 9 rep rounds of: Dumbbell Thruster 20kg C2B Pull-ups
Push Jerk 1-1-1 Weighted Pull up 1-1-1 Back Squat 1-1-1
Complete as many rounds as you can in 20 minutes of: 10 Hang Power Cleans, 135 pounds 25 Wall ball shots, 20 pound ball
For time: 25 Handstand push-ups 25 Overhead squats, 95 pounds 25 Pull-ups 25 Double unders 25 Box Jumps 25 One legged squats 25 Muscle-ups
SYNCO (Partner WOD) Three Rounds 10 Pull ups 10 Snatch 95lbs 20 Box Jumps Run 200m