Warming Up...

The weather, that is...plus we are HOT at CrossFit WR...getting work done everyday!!!
Multiple levels of people working out and getting better...
Oz & Casey...early birds!
Autum Johns...student that is putting in great time and getting results
Wendt Bros...as always when Tyler is in town...
Syd & Tonn...been seen on Tue, Thur & Fridays
Daliege...Tue & Thursdays
Ocasionally Stan...

Warm-Up
Mobility/Flex
3 Laps Jogging
5 Strict Pull Ups
10 HR Push Ups
15 OHS w/ light bar
2 Laps Jogging
5 Snatch-Grip Stiff-Leg DL
5 S-G DL
5 Kip Swings
1 Lap Jog
5 S-G Behind Neck Strict Press
5 S-G Behind Neck Push Jerk
5 Muscle Snatches
1 Lap Run
2 Hang Power Snatches
5 OHS
...rest
3 Hang Squat Snatches
(all just a 45# Bar)

SNATCH
OTM x 11min
2 Hang Squat Snatches
3 x 3 wave cycle (4th min = REST)
1-2-3-R-2-3-4-R-4-5-6 (climbing like this)

ICEBREAKER ~ Part #1 (Running Clock...@ the 0:00)
AMRAP in 9min:
10 Hang Squat Snatches (75/55)
30 D/U
ICEBREAKER ~ Part #2 (Running Clock...Begin @ 20:00)
OTM x 9min:
"#" Thrusters (95/65) +
"#" C2B +
"#" Bar-Facing Burpees
L-1 = 5's (15 total) / L-2 = 4's (12 total) / L-3 = 3's (9 total)
Feel free to "mix & match"...i.e. ~ 5 Thrusters + 3 C2B + 4 BFB...
Work to your strengths, push your weakness...
Just be sure to be completed by the 45s mark...leave a minimum of 15s rest. If you finish earlier, great!
Part #2 is designed to work on smooth, quick transitions and stamina...

A. Johns ~ Squat 135# x 5 / Part #1 Scaled (10 OHS@45# + 35 singles) ~ 6 Rnds + 4 OHS
Casey ~ HSS ~ 125# / 5 Rnds + 13reps (10min AMRAP) / Pull Ups 9-12-15-2m R-6-9-12
Oz ~ HSS ~ 145# / 6 Rnds + 1rep (10min AMRAP) / PU 9-12-15-2m R-6-9-12
Z.Wendt ~ HSS ~ 145# / 6 Rnds + 5reps / 4's all the way thru (108 Total Reps)
T.Wendt ~ HSS ~ 175# / 7 Rnds + 15reps / 5's all the way (135 Total Reps)
tb ~ HSS ~ 145# (belt) / 6 Rnds / 4-4-4-3-3-3-3-4-4 (sheez...96 Total Reps ~ wish I would have "mixed & matched"...4-4-3 all the way or 4-5-3...burpees are just S-L-O-W for me!!! So were thrusters! Zach had 4 in the time it took me to get 3!)

Jesus Christ, Son of the living God, have mercy on me, a sinner!