"Helen"

Warm-up:
3 rounds::
15 push-ups
25 plank jacks
15 squats
200m run (7.5)

Strength: Power cleans
2- 135
2- 155
2- 185
2- 205 ***NEW MAX***

3 rounds for time:

400m run (@ 7.5/7.5/8.0) on treadmill

21 DB Swings (45/45/35)

12 pull-ups (6/2/1) rest on weight assistance (11/11/12)

RESULTS: 17:07

"Fran"

For time: 21- 15- 9


Thrusters (95 lbs)
Pull ups (8/2/1) real pull ups-- rest on weight assistant 

RESULTS: 9:08

Back to Back

WOD #1

For Time:
500m run
Row 800m-- rest 2 mins.    3:10

Row 600m-- rest 2 mins.   2:17

Row 400m--rest 2 mins.    1:31

Row 200m--rest 2 mins.    00.43

WOD # 2

Foe time: ladder 11---> 1

DB Thrusters (20 lbs)

Mountain Climbers (4-count)

Jumping Goblet Squat (20 lbs)

Burpee
RESULTS: 19:06

Tumilson

8 rounds for Time:

Run 200m (Treadmill @ 8mph [.124])

11 Dumbbell burpee deadlift (60/60/60/60/50/50/40/40)

RESULTS: 25:58