Workout of the Day

Complete any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.

Transfer your data from the week from here.

Prelude:
4 efforts for max reps of:
30 seconds double-unders
Rest exactly 30 seconds between efforts. Score is the sum total of all successfully completed reps
then
Workout of the Day
5 rounds for time of:
5 deadlifts
10 burpees

L4 Men: 275 lb.
L4 Women: 185 lb.

L3: 225/135

L2: 155/100

L1: <155/<100

Post your scores to the Whiteboard.

Workout of the Day
Power Snatch
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 160912

Post your scores to the Whiteboard.

Workout of the Day
Complete as many rounds + reps as possible in 7 minutes of:
15 medicine ball squat cleans, 20/ 14 lb. ball
15 Abmat sit-ups

Rest exactly 2 minutes,

then
For time:
21-15-9 reps for time of:
95/ 65 lb. Thrusters
Strict burpees

Compare to 180521

Post your scores to the Whiteboard.

Workout of the Day
“Lynne”
5 rounds for max reps of:
Bodyweight bench press
Pull-ups
*There is NO time component to this WOD.

Compare to 171031

Post your scores to the Whiteboard.

Workout of the Day
242 reps for Freedom
In a team of three, complete 121 combined reps of shoulder-to-overhead and 121 combined reps of front rack lunge steps.
Once each partner has had the opportunity to work to a stopping point, unrack the barbell and plates, mount them to a pull sled and pull them 100 meters. While one partner pulls, the other two run the course until catching up to their sled again, at which point they must change out pullers and continue in this fashion until the sled completes the 100 meter distance. Sled pulls must also be completed once all reps have been completed for each of the barbell movements.

Max load: 115#/75#

Transfer your data from here

Post your results to the Whiteboard.