Hanging Cleans

110lb  PR

The Pike Pole Mile

25 Front Squat
25 Back Squat
25 OHS
400m Run

25 Press
25 Push Press
25 Push Jerk
400m Run

50 squat Cleans
400m Run

50 power Snatches
400m Run

34:07

OC Throwdown WOD #1

7 rounds for time of:
4 Burpee Deadlifts 95 lbs
 3 Burpee Power Cleans 95 lbs
 2 Burpee Squat Cleans 95 lbs x 3 rds, 65lb x 4 rds
1 Burpee Squat Clean & Jerk 65lb

16:42

OHS and Burpees

for time a ladder:
1 OHS (45lb) and 10 Burpees
2 OHS and 9 Burpees
3 OHS and 8 Burpees
4 OHS and 7 Burpees
conitnue untill
10 OHS and 1 Burpee

9:15

1RM Deadlift  205 LB
1RM Backsquat 155LB  PR

Fran

21-15-9
Thrusters 65lb
Pullups

10:04

RANDY PLUS

76 Power Snatches 55lb
6 lateral jumps every minute on the minute

8:34