AMRAP Wall Ball in 2min. (used 12# ball)
AMM(etres)AP Rowing in 2min.
Rest 2min
3 Rounds

Practiced rope climbs after.

Walked neighborhood

Four rounds for time of:

Run 400 meters
25 pound dumbbell squat cleans, 15 reps

Time: 13:09

Then,
back extensions, sit-ups, shoulder press work
go for a run around Atlanta

Push ups x50 strict
=32, 10, 8

Sit ups x50 Strict
=50

T25 day 1
weight: 183

Strength- Dynamic Squat
1) Back Squat- 12×2@50% bar weight + ~25% chain weight @ 75 + 10
2a) S/L KB DL- 3×10 (e/s) @ 35
2b) Pistols- 3×20 - Modified, held toe/leg

Met-Con
21-15-9
Deadlifts @ 100
Push-Ups

Time: 4:15

2x5
A. Front Squat: 155,165. felt good despite sore legs
B. Press: 115,125
C. Deadlift: 295,295. a little slippage on grip on second set

D. 2 rds 80%
500m row
5 TTB
12 step-up
5TTB
12 step-ups

E. Farmer's carry 70#
-2x one length outside

Group warm up, then;

For time

50 Abmats

40 Box jumps 24/20<--stacked plates @5, 80% jumps. step 2, jump8

30 Wallballs 20/14<--12#

20 Lunges (L/R=2 reps)

30 Wallballs

40 Box jumps

50 Abmats

not sure of time.

12 x 200m; rest 45 sec

Group warm up, then,

For time,

Using ONE bar<--45

Run 400m

30 Shoulder press 75/55-broke 7/5/4/3///

Run 400m

30 Push press 75/55-broke 10's

Run 400m

30 Push jerk 75/55 broke 10's

CALENTAMIENTO
WOD: Strength Day
5 – 5 – 3 – 3 – 1 – 1 (Barra Azul)
Dead Lift (40kg, 50kg, 50kg, 60kg, 65kg, 65kg)
Over Head Squat (10kg, 10kg, 10kg, 10kg, 10kg)
Push Press (20kg, 20kg, 25kg, 25kg, 25kg, 25kg)

1 – 1 – 1 – 1 (Barra Azul)
Clean & Jerk (20kg, 20kg, 25kg, 25kg, 25kg, 25kg)

EXTRA: Row 1500m