Sectional WOD

5 rounds, not timed:
3 x SC @ 90% 1RM
15 x Star Jumps
1 x Weight Carry (45#) 50yds there and back then...

"Frellen"
21-15-9
Thrusters (95#)
Pull-ups
KB swing (55#).
Run 400M after each set

Run 1 mile at moderate pace

WOD
Strength: Deadlift 3x5

Work Capacity:
"Mary"
20 min AMRAP:
5 HSPU
10 One legged squats
15 Pullups

Congrats...once again...to Rick for desroying another WOD! Check out all the new records he has set HERE!