7.62 miles (in crazy hot weather)

"Erin"
5RFT
15 Dumbbell split clean (40/20)
12 Pullups

20#, Red band. Did at home so couldn't kip well. 14:18

1-6-1
Deadlift (225/165)
Burpee
Then 400m run
10 Strict Press (117/75)
400m run

150#, 60#. 14:19
Last WOD time (01.28.2013): 125#, 45#. 14:15

See how the back feels tomorrow. Was a bit sore today from yesterday's pullups (didn't take protein after)

Strength:
5 Bench Press @ 75% 1RM
3 Bench Press @ 85% 1RM
1+ Bench Press @ 95% 1RM

Conditioning – “Cindy” – AMRAP in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats

"Elizabeth"
21-15-9 reps of:
Clean 95/135 pounds
Ring dips

result: 11:57 rx

Back Squats
5x5
165,165,185,185,215

4rds
15 OHS 95#
40 Double Unders
200m Run

12:22

Three rounds for time of:

40kg Hang power clean, 15 reps
15 Burpees

Dynamic Warm-up

WOD

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall balls 20#(14#)

After Bash: 3 x max reps of barbell ab roll outs

I've been off for quite a while...crushed my knee, then strained my back...whee! I got 5 2/3 rounds in.

5 Rounds of
30 slam balls, 30/20lbs
25 Box jumps, 24/20″
20 Plyo push-ups

29 minutes of evil. I could barely get out of bed Saturday AM!

For time:

30kg Squat clean, 15 reps
30 Toes to bar
30 Knees to elbow
30 Dips
30 Squats
30 Double-unders
30kg Thruster, 15 reps
30 Pull-ups
30 Burpees
18kg Kettlebell Swing, 30 reps