3 x 3 DB Push Press
50-55-60lbs

Helen
3 RFT:
400m Run
21 DB Swings @ 50lbs
R1: 12 Pullups
R2: 12 Dips
R3: 12 HSPUS

5 RFT:
9 DB Thrusters @ 35lbs
72 Singles

After 5th round, do 90 situps.

10:00 even. 

Crossfit Endurance:
Bike: 1 x 5k, spin/recover 5:00, 2 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds
Random, L10 - 9:44
Random, L10 - 3:15, 3:25

3 x Frog Planche

15 Minutes to Heavy Clean and Jerk Triple - 60lbs

5 RFT:
10 Jingle Jangles
5 HSPUS

4:59

1 minute plank hold

100 Singles
21-15-9 reps of:
Box Jumps @ 20'
Wall Balls @ 12lbs
100 Singles

-then-

100 Singles
21-15-9 reps of:
GHD Situps
Burpees
100 Singles

Heavy Fran

15-12-9 reps of:

45lb DB Thrusters
15lb Weighted Pullups

"Nasty Girls"

3RFT:
50 Squats
7 HSPUS
10 DB Hang Cleans @ 50lbs

8:34

800m Run
25 HSPUS
800m Run
25 Burpees
800m Run

5 X 5 OHS

110-130-150-170-180lbs

Used Smith Machine w/ Weight Fixed Overhead On Top Rail

Complete 3 rounds for time:

10 DB Swings - 60LBS
10 Squats with DB in rack position - right
25 yard One Arm Farmer Walk with DB in rack position - right
10 DB Swings - 60LBS
10 Squats with DB in rack position - left
25 yard One Arm Farmer Walk with DB in rack position - left
*Rest 45 seconds between rounds
Post fastest round.

R1: 2:52
R2: 2:45*
R3: 2:49

50 Sit-ups
400m Run
1:00 Handstand Hold
50 Box Jumps @ 20'
1:00 Handstand Hold
400m Run
50 Sit-ups

15:44

5RFT:

10 DB Snatches @ 60lbs
200' Sprint (Up/Down at Planet Fitness)

7:24

5 RFT:

7 Deadlifts @ 185lbs
20 Squats
7 HSPUS

8:43

4 RFT:
40 Lunges
20 Box Jumps @ 20"
10 HSPUS

14:38

3 RDS:
8 DB Push Press @ 45lbs
200m Run
12 DB Swings @ 45lbs
200m Run
16 Burpees

5RFT:

100 Jump Rope Singles
10 DB Push Jerk @ 55lbs

12:22 

12/4 Mainsite WOD. There was supposed to be a 1 minute rest built in between each round.