4 sets for cals/reps
Row 40s for cals
– rest 30s
HR Push Ups 40s
– rest 30s
GHD Hip Extension 40s
– rest 30s
Wall Balls 40s
r/r – 90s btwn sets
————-
Rest 4 min
————-
Run 800m for time
EMOTM – 10
3 BS @50-60%
+
AMRAP – 10
12 Push Press 115/75
6 High Box Jump
100m Sprint
+
100 Hollow Rocks
Hey BOLT friends – I have a birthday this Saturday and we’ll be having a few drinks at the Libertine on Friday night. Please join if you’d like. And don’t worry – it won’t be too many drinks – gotta be at BOLT at 9am Saturday.
Hang Squat Snatch
4×3-5 @ 65%, 70%, 75%, 80%
+
21-15-9
OHS 95/65
Pull Ups
So obviously that YouTube video is home footage of Matt McCraney at age 4 (haha).
Muscle Up/Kipping Skill Work
+
5 sets of
ME Bodyweight Bench Press
ME Pull ups
or
5 sets
ME Bodyweight Bench Press
ME Muscle Ups in 1 min
*rest as needed between sets
5 months of CF BOLT and this was the first time I’ve bench pressed. The last time I tried to max out a BP 5 yrs ago I couldn’t even lift 150. Today I repped with that weight. Thank you Matt – and great job this morning everyone. It’s so awesome to be pushed by good friends (and my son).
I picked a good day to bring my gloves! Can’t wait until I finally get Kipping down.
A. Snatch 3×3-5 @ 60%, 65%, 70%
B. Heaving Snatch Balance 4×3 @65%, 70%, 75%, 80%
* Do not progressively load if you cannot maintain proper form
+
4 sets
5 Hang Power Snatch
5 OHS
15 High Wall Balls
r/r – 1min
I have been officially destroyed. Had to keep reminding myself – pain is weakness leaving the body. I’m definitely less weak now.
I won’t lie…I’m a bit scared! and wouldn’t be sad if my boss called a 5:30 meeting 
4 RFT
400m Run
20 Burpees
30 Situps
*20min cutoff
Well, that was fun. All I can say is that WOD makes me never want to eat badly again!