Wendler:

Back Squats - 2x215, 2x245, 5x280, 3x320, 1x360
Front Squats - 3x185, 3x205, 5x220, 3x245, 1x275

Metcon:

3 Rnds: 500m Row, 10KBs (53lbs), 10 Burpees

Time - 9:53

Last 4 HSPU didn't lock out.

I finished between 9:30 - 9:45 or so.

185 lbs deadlifts

AMRAP, 18 minutes:

3 Pull-ups (assisted)
6 Push-ups
9 Squats

16 rounds

Happy Birthday Connor!!

Run 2.5 miles for time:

27:03

Through downtown Atlanta; traffic lights, etc.

9 lunges per leg
8 flutterkicks per leg
7 situps
6 squats
5 push ups
4 kettlebell swings
3 burpees
2 50 meter sprints
1 30 second plank

20-16-10 reps for time of:

Walking lunge, 45 pound plate overhead
Bent-over rows, 50 pound
Chest press, 50 pound dumbbells

Time: 10:03

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Swam 30 min - 25 laps

Strength- Deadlift
1) Sumo Deadlift- 12×1 @40% bar weight + ~ 25% band tension @ 85 + purple

2a) 1 1/4 Front Squats- 4×6 @ 65
2b) Demmels- 3×20 @ 85

Met-Con
20 Kettlebell Swings (53/35)
20 Goblet Lunges
20 Burpees
-3 RFT-
Time: 9:40

Extra Credit
Banded Good Mornings- 1×100 (light band)

Open gym format in prep for tomorrows 14.3 open workout.

Perform mobility, then pick one (or more) of the following:
* Pick a wad from earlier this week, or
* do the endurance work-out, or
* do a long run, or
* do the optional wod

Optional WOD - for 10 minutes, alternate between these two activities at the top of each minute (first minute row, second minute burpee, etc):
* Row 200 meters
* 10 Burpee's