WOD

‘ANNIE R U OK?”

21 – 15 – 9 FOR TIME:

Row (Calories)

Thrusters ( 65 , 45 )

Med Ball Cleans ( 20 , 14 )

SDHP ( 65 , 45 )

Wall Ball ( 20 , 14 )

Burpees

5 – 5 – 5 – 5 – 5*

Deadlift

*max reps on final set

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

“JAG 28”

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

“TEAM DIANE”

Teams of 4 (2 Men, 2 Women) For time:

20 Partner deadlifts (455 lbs)

20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)

ON THE MIN FOR 8 MIN:

1 Bar Burpee

3 Push Jerks

Max Thrusters

*weight is at 75% 1RM Thruster

3 ROUNDS OF:

1 min Sledge Hammer

1 min Sled Push ( 180 , 140 )

1 min Suicide Run (25m)

1 min Ground to Shoulder Atlas Stone

1 min Slam Ball ( 30 , 20 )

1 min Rest