Warm-Up:
HSPU 10x3
Push Press 5x3 @75

Workout:
10DU
5Pull-Up without Kipping

3Round For time

7 Km @ 80% HR max

Run 1200mtrs
20 Dumbell hang clean & press @ 15kg
30 Kettlebell swings @ 24kg
Run 800mtrs
20 Dumbell hang clean & press @ 15kg
30 Kettlebell swings @ 24kg
Run 400mtrs
20 Dumbell hang clean & press @ 15kg
30 Kettlebell swings @ 24kg

Time: 31:46
Forearms got smoked.

For Time: (20 minute Cap):

• 100 Pull Up
• 100 KB Swing (53/35)
• 100 Double Under
• 100 O/H Squats (95/65)

Felt good through kb swings, and ok during du's. O/H squats were horrible...working on form.

Got through 21 o/h squats.

100 Pullups
100 Hand Release Pushups
100 Abmat Situps
100 Squats

For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

mix pullups, pushups and squats as needed
wearing a 30 pound vest

Open Wod 4

5x400 mt run repeats
600 mt recover time

4 rounds for time of:
10 Front Squat (115#)
10 Push Press
5 Thruster
30 Double Unders

THURSDAY 120119

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips