3 Snatches
EMOTM - 10 minutes

• 55 and 65 lb after the workout
• 200 situps

Baseline: Pre-SOP and box breathing, then ROM Drills.

Endurance: Run 6 mile, 90 burpee, break it up as needed
4 mile, 60 burpee: 49:44.1 minutes

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

For time:

>Dumbbell Fran:
21 - 15 - 9
dumbbell thrusters
pull-ups

and

> Fran's Little Daughter:
15 - 10 - 5
dumbbell thrusters
push ups

Fran time: 9:26

Workout of the Day
A.
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2111
Rest 90 seconds
For the Back Squats, I got up to 255, and then equaled my 1RM at 265. I'm still not entirely sure if I'm getting low enough, but I'm definitely getting lower than I ever had before.

B.
For time:
Row 1000 Meters
I maintained a pace of about 1:55, and finished in about 3:50.
100 Double-Unders
I fought through and finished, and I probably stringed together about 25 at one time.

Ran 2.8 mi through town avg about 7 mph

Warm Up

3 Rounds:

25m TS
25m KH
25m LR
10 Scorpion Stretch
10 Knee Hug Sprawl
10 Shoulder PNF
250m Run

WOD
25min AMRAP

6 Deadlifts @65% PB
6/6 OAT
12 Burpees

Warm Up

3 Rounds

100 Skips
10 knee hug sprawls
10 Scorpion Stretch
25m LR
25m Spider Lunges

WOD

25mins - 1min/ Excercise

wall ball
Sumo Deadlift
box jumps
push press
row

Warm Up

3 Rounds

25m KH
25 Push Ups
25m IW
25 Squats
25m LR
250m Run

WOD

25m AMRAP

6 Cleans (64)
8 Push Ups
25 OH Lunges (25)
3/3 One Arm Snatch (20)
250m Run

Rounds of 21-15-9
Deadlift
Hanging Clean
Shoulder to Overhead Press
75#

10x1 Progression
1 Rep Max