"DIANE"

For Time: 21-15-9
- DL (155/225)
- HSPU

Post WOD: Work on DU or Triple Unders

"FRAN"

For Time: 21-15-9
- Thrusters (65/95)
- Pull Ups

Post WOD: 3-3-3-3 Thrusters

STRENGTH:
10 min to find a re-grip set of 8 DL

WOD:
12 min AMRAP:
- 5 S2OH 75/115
- 10 DL 75/115
- 15 BJ 20/24

WOD:
For Time: 1600m Run
1st 400m: Med Ball Carry 14/20
2nd 400m: Bodyweight
3rd 400m: OH plate Carry 25/45
4th 400m: Bodyweight

*13 min TC

WOD:
30-20-10

- T2B
- AB Mat Sit Ups
- Hang Snatch (75/115)

Post WOD Extra Credit: 50 V-ups

WOD:
20 min AMRAP: Mary or Cindy

Cindy:
- 5 pull ups
- 10 HR push ups
- 15 air squats

Mary:
- 5 HSPU
- 10 Pistols
- 15 Pull ups

STRENGTH:
12 min to find 1 Rep Max Clean & Jerk

WOD:
For Time: 30 Rounds
- 1 Clean & Jerk (Rx: 95/135, Comp: 135/205)
- 3 Bar Over Facing Burpees

*22 min TC

STRENGTH:
Front Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD:
For Time: 21-15-9
- Hang Squat Clean (75/115)
- C2B

STRENGTH:
5 min Snatch Cycle Work :20 on/:40 off

WOD:
2 RFT:
2-4-6-8
- Power Snatch (95/135)
- T2B

8 min EMOM: :20 on/:40 Rest of Handstand work

WOD:
16 min AMRAP:
- 3 Ring MU (BMU, Strict Pull up)
- 50 DU (100 singles)
- 200m Run

STRENGTH:
Power Clean 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
12 min AMRAP:
- 7 S2OH (Rx: 75/115) (Comp: 125/185)
- 14 BJ (20/24)

INDEPENDENCE DAY - Happy 240th Birthday America!

At Home WOD:

Buy in: 240 Air Squats
7 min AMRAP:
- 4 HR push ups
- 4 Box Dips (use bench/table/chair)
Buy-Out: 240 Walking Lunges Steps (120 each leg)

HERO WOD: Abbate

For Time:
- 1 Mile Run
- 21 Clean & Jerks (105/155)
- 800m Run
- 21 Clean & Jerks (105/155)
- 1 Mile Run

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

STRENGTH:
Push Press: 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
4 RFT:
- 5 Strict Pull Ups
- 10 C2B
- 15 Pull Ups
- 30 Ab Mat Sit Ups

STRENGTH:
Power Snatch: 12 min to work to a heavy triple

WOD:
3 RFT
- 15 Power Snatch (65/95)
- 400m Run