Warm Up: Joint Mobil­ity fol­lowed by
2 Rounds of:
7 Squats / Jump Squat
7 Push Ups / Plyo Push Up
1 Hand­stand Walk / Hand­stand Push Up

Skill: Press Pro­gres­sion — Shoul­der / Push Press / Push Jerk

Work:
100 Squats
10 Shoul­der Press
10 Burpees
10 Push Press
10 Burpees
10 Push Jerk
10 Burpees
100 Sit Ups
( m — 115# )
( w — 65# )

"Deep Stretch" w/Jenn

WOD:

Row 500m
Run 400m
50 Double-Unders

Three rounds, each separately timed with a five minute break in-between. Post all three scores to comments.

As rx/d...

4:55
5:30
5:35

Wait 6 minutes, then punishment WOD for cheating on my "paleo challenge"...250 dub's for time:

6:14

WOD: "Diane"

Deadlift (225/135)
Handstand Pushups
21-15-9 reps for time.

First time doing this Rx'd. Don't remember my time...maybe 8 something?

WOD:

Run 400m
100 Kettlebell Swings (55/35)
100 Wallballs (20/14) -- I used a 25# WB
100 Box Jumps (20/16)
Run 400m

For time. Partition the KBS, Wallballs and Box Jumps as needed. Start and finish with a 400m run.

WOD: Five rounds of:

Max Burpees in one minute (full range of motion)

Rest five minutes between sets. Post reps for each round to comments.

28, 23, 23, 23, 22

Dead Lift 3.3.3

12:00 AMRAP
5 Dead Lift 225/155
400m Run

I did 4 1/2 rounds. I was right behind Amelia at the begining but the rest of the WOD I was playing crushed Tomato. (ketchup) My calfs realy started to hurt around round 3. I also did 275lb dead lift for the workout and I did 405lb 3 times before the WOD.

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

20 AMRAP

100m Sprint

20 Squat

100m Sprint

20 KBS 1.5/1pood

w/ 20 Mountain Climbers every 5 minutes a total of 4

Power Clean (Max) 1 RM