10-15 breath breaks

15 breath rest
1 second hold

21-15-9 FOR TIME
*MOUNTAIN CLIMBERS
*SIT UPS
*PUSH UPS
*BURPEES
*WALKING LUNGES
*JUMPING SQUAT
*JUMPING LUNGES

5:30 a.m. Hill Fun Run
CFE

4 Rounds of:
100 M run up hill full speed
100 M run back down, jog
100 M run up hill full speed, in reverse
100 M run back down, job

2 Rounds of:
800 M run up hill as fast as possible
800 M job back down

Beating...

12 min amrap:

• 3 box jumps (Rx 32")
• 6 HSPUs
• 9 kettle bell swings (Rx 53 lbs)

Something just ain't quite right with my shoulder today. HSPUs were brutal! I got through the first 2 sets fine, but I had to do negatives on all of the rest of 'em.

SKILL: Snatch 2nd & 3rd Pull

WOD:

Jeremy

21.15.9

OHS 95/65

Burpee

I took a few days off for my hip. Felt good doing this one, afterwards, not so much. =(

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 20 in Rx

200m Run

25 Wallball 20/14 -14lbs @10'

200m Run

25 KBS 1.5/1 pood Rx

Should have been able to do this faster but afternoon snack of candy wasn't a good idea. At least I rx'd it.

"Helen"
3 rounds
run 400m
21 kbell swings 1.5 pood
12 pull ups

30-20-10
Wall Ball
TTB
DU

8x500m rowing relay in teams of 2