7 minute AMRAP burpees

Every 90 seconds until failure:

7 Burpees
7 Box Jumps
7 Ball Slams
7 Wall Ball Shots

1 - 1:08
2 - 1:01
3 - 56 sec
4 - 55 sec
5 - 53 sec
6 - 51 sec
7 - 51 sec
8 - 50 sec
9 - 52 sec
10 - 52 sec

Switched to Cindy (2 rounds) - Kim's pull up assist broke- hurt shoulder
ran two laps at school, and did hill workout at home

run 2 laps
50 skate skies
50 abs
50 walking lunges
60 sec wall sit

4 rounds
35:45

butt work on matt and calf raises

CrossFit Total

Back Squat 1rm (130 - 5# PR)

Shoulder Press 1rm (70 - 5# PR)

Deadlift 1rm (165# - 10# under max)

365# (30# PR over CF Total in June)

CrossFit Total

Back Squat 1rm (130 - 5# PR)

Shoulder Press 1rm (70 - 5# PR)

Deadlift 1rm (165# - 10# under max)

365# (30# PR over CF Total in June)

Pre-WOD
5X2 Front Squat-185,195,205,215,225

For Time
10 Squat Clean (185/115#), 2 HSPU
8 Squat Clean, 4 HSPU
6 Squat Clean, 6 HSPU
4 Squat Clean, 8 HSPU
2 Squat Clean, 10 HSPU

Modified HSPU with boxPU

Score for total reps:

One minute row (calories)
One minute push press (75lb men/55lb women)
30 second rest
One minute ball slam (30lb men/20lb women)
One minute KB swing (16KG)
30 second rest

Total 267 reps

18th place out of 104 women

Worked up to a 1RM...so close to nailing 155 but didn't squeeze hard enough at catch.

PR!!!

21 - 15 - 9 for time.

Power Clean: 135#
Ring Dips

Broke these out into sets of 3. Good strategy. Still got gassed out at end, but I think this will go away as my lungs get better. If I were to do this workout again down the road I would keep the same strategy.