EMOTM for 10 min
Clean 3 reps @75%
Advanced – 2 Cleans + 1 Muscle Up
+
4RFT
200m Run
10 Pull Ups
15 Plate Ground to Overhead
————————
Say what’s up to our newest BOLT Camp exercisers
Jacob, Andy, Kayla, Geoff and Laura
A. Front Squats 3-3-3-3
B1. Uneven Farmers Carry 100m x 4
B2. 10 UB Push Jerk x 4
B3. AMRAP TTB (min-10) x 4; r/r – 60s
Wgt Pull Up
5-5-5-5-5
or
Dead Hang Pull Up Ladders
+
AMRAP – 12
7 Burpees
14 Sit Ups
7 Burpees
14 Sit Ups
50 Double Unders
———————
For all the runners out there.
OHS
3-3-3-3-3
+
5 RFT
3 Snatch @ 70%
6 Box Jumps 30/24
9 Wall Ball
AMRAP – 15
5 Pull Ups
3 DL 275/185
10 HR Push UPs
2 DL
15 Air Squats
1 DL
*DL weight should be heavy, but something you can handle for multiple touch and go reps when fresh. I don’t want the DL reps to turn into singles with lots of rest in between, early on in the workout.
+
3x5e Turkish Get Ups
50 Hollow Rocks
You’re not kidding Don. In 3 months of CrossFit that was the closest I’ve been to puking. My week in Chicago caught up to me. Good to be back home at BOLT.
Just have to put it in writing that this was my first full WOD without a pull up band!!! 
completed 7 rounds, used 125#
Awesome! It was fun to see our visitor, Tom, watching in awe as our ladies rep out pull ups.
So sore and I’m not even moving! I’m not sure if I skipped the whole Japan thing last week and went to Crossfit instead if I’d feel any better right now. Not a fan of my Turkish friends!
Ashley you did awesome! Congrats on the pull ups! HOOYAH! …
I did 5 rounds + 5 Pullups (Green Band) using 275#
The first real WOD w/ my son and he’s already beat me (not a huge surprise). Well done Andy, and everyone else this morning.
Welcome everyone!!!
Welcome everyone! Great WOD this morning!
Welcome to BOLT!!