WOD

 Complete a 4 min <a href='/journal/movements/1280'>run</a> with a 2 min active rest period of the following:

      4 min <a href='/journal/movements/1280'>Run</a> then
      2 min Active rest (20 <a href='/journal/movements/2407'>push</a>-ups/20 lunge)

 Completed until 8 interval periods were reached.

      4.04 mi <a href='/journal/movements/1280'>Run</a>
      160 <a href='/journal/movements/2407'>Push</a>-ups/160 Lunge
      48 Total Min Work

WOD:

 Complete 3 Rounds for time

      135# OHS (10 Reps)
      50 Double Unders

 This WOD kicked my tail but it felt great.  Brutal but good!

 Completed at CrossFit Hilton Head, a great box to get in a great WOD while on vacation.  I was impressed at how we were treated like family.

Fornt Squat 3.3.3 95#x3 135#x3, Did 145x3 but later thought maybe I didn't get quite as low as I really should have so sticking with 135#x3

Then:

3 Rounds:

2 min Max Double Unders

2 min Rest

With a KICKER at the end!

152+52

Skill: 5 minutes of Double-Unders

Met-Con:
AMRAP 12 Minutes, Thruster (95#) & Burpee Ladder
1/1, 2/2, 3/3, etc...

10 Rounds +5 Burpees

100 squats
100 push ups
100 sit ups
100 wall balls

3 rounds for time

15 Squat @ 90 lbs.
10 Pull-Ups
10 Lunges (5lb weights)
15 Sit Ups with med. ball.

Chels- 8:30
Jacq- 9:10

5 Ring Dips
On the minute, every minute, for 15 minutes

5x5 Weighted pull up

WOD
3 rounds for time of:
10 Deadlifts (245)
15 Ring Dips
20 Box Jumps
30 yd shuttle run

5-3-1

5 rounds
10 Thrusters (45 lbs.)
20 Sit Ups- Butterfly Position