Labor day wod... involved a lot of labor!
WARM
std warmup
400m run
5 pullups
5 burpees
5 wallball
MAIN
3 part workout, all parts with a partner, one works while one rests.
A. 5 rounds for time, 18 minute cap, Got it done just under the time cap (had to start the last round before my partner finished)
{
5 burpees
10 pullups
20 wallball 20#
}
rest 5 min
B. AMRAP 18
{
2 thrusters 95# (second round 4, then 6, then 8...)
2 ring dips (same scheme as above)
20 DUs (I did all of these unbroken)
}
Got through the 12s, (so 42 reps), and partner got into the 14s)
rest 5 min
C. 5 rounds of "DT" scaled as needed (Rx is #155), and done as partner wod, each partner does 5 rounds
{
12 Deadlift 115#
9 Hang power clean
6 Push Jerk
}
18 minutes, and I just went over the cap to finish
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