1. Deadlift: 5×1

2. “Jeremy”
21-15-9
Overhead Squats (95, 65)
Burpees

“Kelly”

5 rounds for time of:
400m run
30 box jumps
30 wall balls

1. Overhead Squat-5 x 3
2. ” Buccaneer “
3 Rounds for max reps in 1 minute of:
Kettlebell Swings (53,35)
Box Jumps ( 24, 20)
Toes To Bar
Jumping Lunges
No rest between rounds

1. Overhead Squat
5×1

2.”Freddy Kreuger”
21-15-9
Kettllebell swings
burpees

1.  Push press
5×3

2.Open 2010 WOD 2

AMRAP 15:
9 deadlifts (155,100)
12 push ups
15 box jumps

1.Back Squat
5×3

2.”Afterburner”
5 rounds for time:
12 thrusters (65,45)
200m run
Rest 1 minute between rounds

“The squat has been the most important, yet most poorly understood, exercise in the training arsenal for a very long time. The full-range-of-motion exercise known as the squat is the SINGLE most useful exercise in the weight room, and our most valuable tool for building strength, power and size.” Mark Rippetoe

Today’s WOD is actually yesterday’s WOD, see below!

“Red Royal “
800 Meter Run
15 Deadlifts (245, 165)
15 Toes To Bar
12 Deadlifts
12 Toes To Bar
9 Deadlifts
9 Toes To Bar
6 Deadlifts
6 Toes To Bar
3 Deadlifts
3 Toes to Bar
800 Meter Run

“Elysium”

For time:
400 m run
18-15-12-9-6-3 handstand push ups
Run 400 m between each set of H.S.P.U.

“Rockstar”

Teams of 2, 12 minute AMRAP
30 Burpees
75 Doubleunders