WOD

• 20 Turkish Get Ups
• 100 KB Swings
• 500m Row

Feeling much better now, wasn't at all as whacked today as I was yesterday. I don't know what my time was for the get ups and the swings but I finished pretty ok with the row.

Could have gone faster if I had eaten and hydrated before workout.

20 walking lunges
Squats
Crunches

5 Rounds: (155/110)

12 Deadlift (110)
9 Hang Clean (55)
6 Shoulder to Overhead (55)

Shared the bars with Jill so that we could deadlift 110 and use a lesser weight on the others. Caused some downtime/backup. Would have likely been a few minutes faster if we hadn't done this.

Outdoor Run: 5K

Pre-WOD:
7 X 3 Push Press

WOD - On the minute, every minute for seven minutes:

-20 Double Unders (modified: 5 burpees)
-Thrusters (#95/65) as many as possible with remaining time of each minute

Post
-100 Sit Ups as quickly as possible

6 x 30
4 x 40
2 x 50
1 x 62.5 FAIL
1 x 60 FAIL

3 x 5 @ 40kg

10 x

100m swim (breaststroke)
100 flutter kicks

Approx 40mins

Rest Imported.

Work up to heavy 3rep set,not max

Warmup:

7x2 (2 powerclean/1 jerk) - maxed out at 135

Workout:
800M Run then:
- 8 min AMRAP
- 8 hang cleans (95/135lbs)
- 8 situps
- 8 hand release pushups