3,2 km in the forest with Mike and the dogs.

Claw:
- 5 unbroken Rounds Not for Time; Increase Weight each Round
- 5 Dead Lift
- 4 Hang Clean
- 3 Front Squat
- 2 Push Press

Antlers: Max Reps with 1 minute break
- Wall Ball Shot (30)
- T2B (30)
- Clapping Push Up (21)
- Ring Row (18)
- Double Under (24)

*For today's WOD record your weight

10!
Deadlift 1.5x Body weight #275
Bench Press 1x Body weight #195
Clean .75x Body weight #135

5 rounds:
-200m (sprint)
-100m (jog)
-100m (sprint)
-rest 30s

5 Stationary Inchrowms w +1 PU
10 Grasshoppers ea side
15 Glute Bridges w 3sec Pause
20 Quad Tippers Ea leg
15 Yard Forward/Backward Bear Crawl
10 HR PU
5 Rounds:
10 Rev Stationary Lunges
10 Sit Ups
10 Air Squats
10 V Ups
10 Sumo Stance Goodmornings

:90 Pigeon
:90 Couch
:90 Squat Hold
:90 Plank (arms ext)

20 Min Build a heavy SA KB OHS Triple

General Strength:
50 Ring Rows
50 Double KB Bent Over Rows
50 Chin Ups
50 Iron Cross KB Swings w 2 sec pause ea arm

One Rep Max:
Squat Cleans
175 LBs

Got so close to 185 but I did not get my elbows/hands in the right position on the lift with 185 and, with my weight in my toes, I was not able to stand it up. Ugh. Next time.

AMRAP:
20 Box Jumps (24")*
10 Toes to Bar
10 Knee Jumps
50 Double Effing Unders

Rounds:
3 plus Toes to Bar

*Used the 2011 Games new standard for Box Jump form.

Skill - Progression of:
Shoulder Press 95# 10x
Push Press 115# 8x
Push Jerk 135# 6x

WOD:
6 rounds for time:
20 Band Pull Downs (GB)
10 Squat jumps
5 Push Jerk (RX'd was 135, I did 125#)

Shoulders were fried

Skill - 9x5 Dynamic bench with chains & 145#
Double unders & Butterfly pull ups

WOD:

4 Rounds for time:
15 Med Ball Cleans (20#)
15 Barbell Push Jerk (95#)
25 Band pull downs (GB)
2nd Stop sign run

The first in hopefully many throwdowns!

Team - One man, one woman.

Fran THEN Karen
Fran - 21,15,9 Thrusters/Pull-up (85#) 15:00
Karen - 150 Wallballs - to the 10' mark. (10#)

2 mile run with wind sprints