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Meeting at McFarland Park at 9:00 a.m. for a partner park WOD

15 minute AMRAP of: 5 Deadlift  275/155 10 GHD situps 5 Tire flips (3x BW) 10 Toes-to-bar

“Lynne” 5 rounds for max reps of: Body weight bench press Pull-ups

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups  

3 minute AMRAP: 7 burpee (over bar) 7 OHS 135/75 Rest 1 minute 3 minute AMRAP: 7 burpee (over bar) 7 Thruster 135/75 Rest 1 minute 3 minute AMRAP: 7 burpee (over bar) 7 FSQ 135/75 Post total reps in each round as score

3 RFT of: 200 m waiter carry, right arm (53/35) 10 burpees 200 m waiter carry, left arm (53/35) 10 ring dips

5k begins at 8:00 a.m. with 1 mile fun run/walk at 9:15 a.m. HERO WOD to follow at 10:00 a.m.: “Brehm” For time: 15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories

“Amanda” 9-7-5 Muscle ups Squat snatch, 135 lbs

For time: 10 tire flips 200 m farmer carry, 1.5 pd each hand 10 tire flips    

Deadlift  3-3-3-3-3