TEAM!

The "Team" of Oz & Casey were back today for their Friday WOD!!!

CLEAN COMPLEX
OTM x 9 (3 Waves)
Hang Squat Clean + Squat Clean + Split Jerk
1 - 70%
2 - 75%
3 - 80%
Repeat 2 more times

OTM x 3 (Squat Clean + Split Jerk)
1- 82%
2 - 84%
3 - 86%

FRONT SQUAT
6 sets of 2...same wt for 2 sets then increase
1-2 @ 75%
3-4 @ 80%
5-6 @ 85%

JUMP SHIP
3 RFT
500m Row
12 DL (275/185)
21 Box Jumps (30/24)

Oz ~ 135-145-155 / 155-160-165 /  FS-140-145-155 / 10:37
Casey ~ 135-145-155 / 155-160-165 /  FS-140-145-155 / 10:39

CF TEAM SERIES #5
N SINK
AMRAP in 10min:
Ascending Reps of:
3 Synchronized* Burpee Box Jump Overs (24/20)
3 Synchronized* Deadlift (225/155)
6 Synch BBJO + 6 Synch DL
9 Synch BBJO + 9 Synch DL
...Continue to add 3 Reps each Round until time runs out!
*Synchronized Rules
BBJO ~ Chest MUST be on ground at same time!
Must take-off of two feet, no step-ups to box (may step down)
DL ~ Must be at full Lockout at same time (stand tall, shoulders back)

Val / tb ~ 100 Reps

O God, You are my God...