WOD

Weekly Challenge:   2 minute cap:  Row 500 meters, then max reps burpees

Barbell:   Back Squat 1-1-1-1-1, then Max Reps @ 80% of 1 RM

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Foundations
99 Burpees
Every minute on the minute do 5 Muscle Snatches 75/45#

Conditioning
20 Front squat, 185/115
30 Box jump, 30/24″
40 Kettlebell swings, 70/55
50 Wall ball shots, 20/14#

Competition
3 RFT:
40′ Handstand Walk
50 GHDSU
9 Bar Muscle-Ups
Rest 1:1
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Yesterday’s PR’s & Noteworthy Efforts
Nate Dogg – Push Press 215#
Jacob Herl – Deadlift 375#
Bryon Waits – Bench Press 225#

Best Results for Yesterday’s WO
Barbell:  Nate 215#  /  Stephanie Richardson 125#
E1) Ian Warner 11:04  /  Kathy Faria 10:57
E2) Aubrey Baker 14:04  /  Nate Dogg 14:06
E3) Daniel Smith 18:24
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Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
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*Check out a new blog from one of our members, Jacob Herl, called “Life Under Construction: Paleo for the Summer”.