Ben's Dumbell Complex (BDC):
Using appropriate dumbbells, perform the following movements without letting go of the dumbbells:
- Pushup
- Deadlift
- Hang Clean
- Thurster (or front squat and press)

WOD was 25xBDC for time, with 35# dumbbells.

Cashout
3 RFT: 10 decline pushups, 5 hang clean front squats
Time: 7:17

10 mile run at Winfrey Point (White Rock Lake)

1hr 26 min.

Row able max intensity till split reaches above 1:42/500m then catch breath and continue pattern until 2000m total rowed.

Most intervals around 300m

Time 6:54

25 HSPU
25 Sand Bag Front Squats (40#)
25 Kettle Bell Swings (2 pood)
25 Hand Release Push Ups
25 Ab Mat Situps

100 Burpee Challenge Day 39

4.3 mile run
100 kettlebell swings @ 53 lbs.

Clean 3-3-3-3-3-3-3 reps

95-115-135-145-155-165-185(Fail on 3rd rep)

I don't know. My squat clean is so much worse than my power clean. I'm going to start doing clean work 3 times a week until I get better at that third pull.

Work up to a heavy single

135/175/205/225/235/255/255/265/275(f)

100 Burpee Challenge Day39

7min Barbell Complex. EMOTM:
Deadlift
Hang Clean
Push Press
Front Squat
Push Jerk

All done w/ 135#

Then...

4rds
5 Thrusters 95#
10 Pull Ups
15 Bar facing burpees

No score taken