9am Hannah is bringing it. Bring a friend!

Complete 10 minutes of:

75/115 pound Push press, 10 reps
10 KB Swings, 1pood/ 1.5 pood
10 Box jumps, 20/24 inch box

At the 10 minute mark, exit the gym and run 800 meters

with the time remaining complete as many rounds as possible of:

5 pullups

10 pushups

15 air squats

The wod ends at 20:00.

Buy in: Mobilize and prepare to squat. Perform progressively heavier sets to prepare for the WOD.

For time:

Row 21 Calories

15 Back Squats (135/225)

Row 15 Calories 

12 Back Squats

Row 9 Calories

9 Back Squats

Buy in: 800 meter Indian Run. 10 reps band shoulder complex. Mobilize.

Complete 5 rounds for time of:

Run 400 meters

10 meter handstand walk

10 pistols alternating

10 wall balls

2 rope climbs

Buy in: 5 reps unloaded barbell snatch progression. Mobilize.

copied and pasted from games.crossfit.com:

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Buy in: Tabata downdog progression. Mobilize.

Back Squat: 9,7,5,3,1,1,1 

Assistance work: Use a single weight (dumbbell or kettlebell) and overhead walking lunge 20 meters using the left arm and 20 meters using the right arm.