HELLS BELLS

21-15-9
goblet step ups/squats
one arm k-bell swings
turkish get ups
count reps per arm
use 16, 24, or 32 kg

THRUSTER RECIPE

5 rounds of the following:
- Shoulder press, 5 reps
- Thrusters, 10 reps
- Front squats, 15 reps
One load thru each movement; flow directly from one movement to next movement; do not rack bar until round is over.
Rest as much as needed between rounds.

Cool Down: Tabata Hanging L-Sit holds

"THIS IS MURDER"

in teams of two perform the following in any order for time:
800 mtr overhead keg carry
800 mtr k-bell farmers carry
800 mtr tire drag
(change partners every 200 mtrs on the above three)
2fer partner wallballs (throw then squat again) x 50
ghd wallballs x 50
20 rhythm ropes/90# sled pull, 6 total combinations
row 5k mtrs (partition the meters any way you want)
...
sebastian/jeff 1:01:35
david r/owedubb 1:09:24
cav/alex 1:09:35
leo/russ 1:12:30
zach/jon 1:14:14
laura/meghan 1:21:19
corey/amber 1:26:40

OPEN LINE FRIDAY

pick a wod from the board, i.e. a girl, hero, or cfjax special

SHOULDERING THE WEIGHT OF THE WORLD

shoulder press
5-5-5-5-5
rest
tabata style k-bell push press 4rnds per arm
rest
tabata style handstand holds
post max press for five and lowest number pressed by each arm

BURPEE OVER THE BOX JUMPS AND MUSCLE UPS

10/1, 8/2, 6/3, 4/4, 2/5
perform 10 bbxjumps and then one mu; follow above reps scheme
if you can't do muscle ups perform 3 pull ups and 3 push ups per one muscle up
rest
row 500 mtrs
post both times

OVERHEAD SQUAT THERAPY

Bodyweight OHS, max reps
rest
95# OHS, max reps
rest
45# bottom-to-bottom tabata OHS (45# bar...only?)
Post reps for score. Scale as needed.