Jeremy

21-15-9

Overhead Squats (55lb)
Burpees

7:28

Deadlift 185lb x 5
Back squat 145lb x 3

Steffi

21,18,15,12,9 reps of:
@ 55lb
Deadlift

Hang power cleans

Front squats

Push jerk

23:00

OC Throwdown Double Unders with Clean and Jerks

2 Clean and Jerks (80lb)
Double Unders 50-40-30-20-10 (singles x4)

8:43

1/2 Cindy

1/2 Cindy 10 mins
5 pullups
10 push ups
15 squats

8 rounds + 8 pushups  Rx'd

Deadlift 5-3-3-1-1-1
135-165-180-200-230x-220  PR

Back Squat 5-3-3-1-1-1
135-140-140(x2)

24 hour Oside Wod#3

Back squat
10-10-10-7-7
95-115-115-135-135lb

5lb rehab shoulder cables moves x 80

Good Mornings x40 at 30lb bar

65lb pull downs x 40

10lb ab twists x 80

15mins stair climber (no hands)

OC Throwdown WOD #1

7 Rounds @  75lbs
4 Burpee Deadlifts
3 Burpee Power Cleans
2 Burpee 'Squat' Cleans
1 Burpee 'Squat' Clean and Jerk

13:16

15 minute AMRAP
250m Row
25 pushups (switched between strict and girlie)

5 rounds and 15+ pushups

* the + is for the few I think I did because I lost count and did #10 several times.