Barbara
5 Rounds For Time
3 Minutes Rest in Between Rounds
20 Pullups
30 Pushups
40 Abmat Situps
50 Squats
Splits: 2:51 / 9:31 / 15:55 / 22:49 / 30:20 total time

THURSDAY

Buy In:
General Warmup

WOD1: Deadlift
5x3
315x3   315x3  335x3  355x3  315x5   225x10
Rest 5-10 Minutes
WOD2:
400m Run
12 K2E
Complete Each Round every 3 Minutes

Rest 1.5-2 hrs
Then GymKen
Played on PBars and Flips

General Warmup

WOD: "Car Bomb"
21-15-9
C2B Pullups
Box Jumps (24')
Time: 3:43

WOD2: Row 300m x 4
Rest 1 Min between Sets
.59 / 1:02 / 1:07 / 1:05

General Warmup

WOD: Back Squat (frequency day)
185x5. 205x5. 205x5. 205x5

WOD2: 5 Rounds FT
10 Deadlifts (135#)
10 Lateral Burpees
20 Abmat Situps
Time:6:26

Cash Out:
2 Min x Max T2B x 3

First day of level 1. Did "Fran". No PR

:-(

Buy In:
Be lazy, barely warmup.

WOD: 10 Minute Ladder
1 Power Clean (155#)
1 Muscle Up
2 Power Clean
2 Muscle Up
And so on...
Finished: 7 + 8 power cleans

Cash Out:
GHD Situps
GHD Hip Extensions

CF Invictus
Buy In:
General Warmup
Snatch Grip Deadlift (deficit)

WOD1: Weighted Pullups
5 Sets
53#KBx2. 75#kbx1. 75x2. 75x2. 75x3

WOD2: 5RFT
10 pull ups
10 push press (95#)
30 Double Unders
Time: 7:15