Deadlift 395
Press 215
Low Back Squat 335

= 945

50 Double Unders “Buy In”

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up

50 Double Unders “Cash Out”

Felt solid on this one...man was it hot in there!

50-40-30-20-10 rep rounds of:
Wallballs (20/14)
Situps

3 minute max reps Box Jumps (24"/20")
Rest 1 min
3 minutes max reps jumprope crossovers
Rest 1 minute
3 minutes max rep Kettlebell Swings (55/35)

Box Jumps: 90
Cross-Overs: 107
KB Swings: 63

Skill/Strength on 1/18/2012

Previous Max Height Box Jump: 32"
New Max Height Box Jump: 38"

WOD: "Nicole"

Run 400 meters
Max rep Pull-ups

Complete as many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Near-rips on both hands before starting the WOD, so I used a blue band and worked on strict pull-ups instead of kipping pull-ups rx'd.

12 min. AMRAP

Run 175m
12 Wallballs (20/14)
12 Ball Slams (same)

5x5 front squats

4 rounds:

20 KB swings #35
20 step ups each leg

1-10 ladder: DU's
10 situps between each set

*got through the 6th set and couldn't get 7DU's in a row. 7 minutes practice. Fail. 50 situps to end it

4 rounds of:
10 FS (95/65#)
15 K2E
20 Pushups
400m

30 American Swings (53/35#)
30 Situps
30 L/R db snatches (35/25#)
30 Archer pushups (35/25#)
30 L/R db PP (35/25#)
30 L/R db SDHP (35/25#)
30 Box Jumps (24/20″)
30 Air Squats
300m run