Metcon:

4 Rnds: 5 Hang Cleans (195lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time - 26:30

Murph

Run 1mi

100 pull-ups (ring rows)

200 pushups (MOD to the knees)

300 Squats

Run 1mi

Did 20 rounds of Cindy to break it up

This was definitely a rough one. The 1st mile, I felt great. I had a rough time with the rounds of Cindy, especially the squats but I was committed to finishing no matter what. It wasn't until Round 17 of Cindy that I realized I failed to listen to the instructions. I was doing 5 pull-ups, 10 pushups and TWENTY squats each round. It should only have been 15 squats each time around. So, I did 20 extra squats. Oh boy! And I wondered why I was having such a tough time with them. I plowed through the ring rows (I think it's time to graduate to the blue band) and did alright with the push ups, but struggled on the squats. And I felt a bit dizzy after the push ups, so that slowed me down a bit. And then the second mile run was ROUGH!!! Legs felt wobbly and I couldn't get them going at first, so I walked (which is a Crossfit first for me). But, then, I ran back almost the entire way. This was definitely rough one but I was proud to finish (with 20 extra squats).

Pre-WOD: 5,3,2,1,1,1 Front Squats

WOD: 3 rounds for time
-20 Bar Facing Burpees
-20 Push Press (95# M, 65# W)

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Front Squat: Last rep was at 285# not feeling front squats this morning.

Pre-WOD: 5 X 5 Front Squats (135, 185, 195, 205, 135)

WOD: 3 rounds for time

20 Bar Facing Burpees
20 Push Presses (Rx 95)

20 minute partner AMRAP of:

400 M run
30 Wall ball shots (20lb)
30 Box jumps (24")

Back Squat 3.3.3.3.3

Followed by:

10 min AMRAP

50ft road Jump

7 Burpee

Finally a WOD that I didn't totally suck at (other than my back squat.) Felt energized afterwards, ready for more. Hopefully I can ride this wave into tomorrow's workout.

Tabata’s of:
1. Row
2. Push Up
3. Sit Up
4. Squat

20min AMRAP
400m Run
9 Pull Ups

Deadlift 155# (25, 25, 25)
1 min rest
T2B (16, 16, 16)
1 min rest
Pull-up (16, 16, 16)
1 min rest
KBS 2 pood (25, 25, 25)
1 min rest
Burpee (16, 16, stop)

3 Rounds
11 HSPU
11 Pull ups
11 Dips

Nursing a broken lumbar vertebrae isn't going to be fun....but this was a start.

Back Squat 3.3.3.3.3. 205lbs

Followed by:

10 min AMRAP

50ft road Jump

7 Burpee

9 + 3 broad jumps