8 RFT:
5 power cleans, 135
10 pull-ups
15 squats
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Most points = best class
Challenges:
* Leave It on the Floor (whole class)
* Running Relay
* Rowing Relay
* Deadlift Face-off
* Handstand Walk-off
* Power Clean Sprint
* Couplet
* Endurance
* Pull-ups
* Log Haul
Record thoughts on the final and on the amazing semester to comments.
For time:
80 Wall Balls, 20 lbs, 10 ft
40 Ring Pushups
20 Deadlifts, 275 lbs
WOD: “Benchmark”
3 RFT:
400m run
12 deadlifts, 135/95lb
21 burpees
Record time and compare with beginning of semester in comments.
Strength: Dynamic Effort: Bench Press 12 x 3 @ 70% 1Rm on :60s
WOD: AMRAP in 15 min:
200m Run
10 Bench Press, 135 lb
Barbells in paradise
Benchmarks:
1 mile run
Max push-ups, 1 set
250m row
Body fat test
1 min. max squat thrusts (you actually did this last week)
Partner WOD: AMrAP in 10 minutes:
Partner #1: Hang power cleans (115/65—scale as needed)
Partner #2: Run 210m
Count total reps as a team.