**Strength WOD:**

Deadlift (25 minute time cap)

1-rep max

Compare to Wednesday, 21 August 2013

### Conditioning WOD:

**“The Real One”**

Complete as many rounds as possible in 15 minutes of:

1 Muscle-up

6 Squats

7 T-push-ups

2 Thrusters (135/95)

For Score

Post completed rounds and extra reps to comments

WOD courtesy of 39th Street CrossFit, in support of Matt Grice, OKCPD

DL 335# PR

WOD 6 full Rds + 1 MU + 6 SQ + 7 TPU RX

315# (failed @ 335# and 325#)

4 rds

banded mu

95# thrusters

Left shoulder is inflammed.

210# new PR deadlift

6 full rounds

173 (+20# PR)

6 rds

Mod

ring PU/dips

Knee pus 3 rds knee T-PUS

Thrusters 33#

265# 10# PR

10rds + 5 reps

335# (+60# PR)

WOD: 9+2

Mod: 2C2b + 2Box Dip & 115# Thrusters

495

30lb PR!

Did main WOD yesterday,

15 rds Rx

Ring MU’s

7+2 Rounds

315 lb PR deadlift

190 Lbs

27# PR

6 rnds + 7 reps

2 x PLU/RD

75# thruster

305 #

11rds – green band MU

Congratulations on all the PR’s today!

Biggest gains:

Male: Ryan Alonso 60 lb PR

Female: Rhonda Gonsalves 27 lb PR

Deadlift 1-rep max: 233# ( 20# PR)

WOD: 8 rounds mod

158 DL

8rounds +10

MU green band

73# thrusters

208

No pr for me today 🙁

7+ 1 mod MU blue band 83# thrusters