MOBILITY
FOAM ROLL
LAX BALL - ON WALL
YOGA- WALK OUT- PIGEON- WARRIOR 0CRAB WALK

WARM UP
3X
RUN 200 M
10 SQUATS
10 PUSH UPS

WOD
PUSH PRESS 10-1 COUNT DOWN
WT WALKING LUNGES

CORE/HIPS
GET UPS??

Snatch off High Blocks
7x1

1x 95
1x95
1x105
1x115
1x115
1x115
1x115

then
Back Squat @ 80% 6x2

5x135
3x185
2x205
2x215
2x225
2x225
2x225
2x225

then

3 rounds of:
100m Prowler push @165lbs (2x45lb plate)
15 wallballs 20lbs ball
2 minute rest

400m run

3 rft 21-15-9 of:
Wall ball
Knees to elbow

400m run 

3rft 21-15-9 of:
Deadlift 225#
Situps

400m run

STRENGTH: PUSH JERK

3-3-3-3-3 @180#

CONDITIONING:

A. FOR TIME

5 Rounds for time:

5 S2O (shoulder to overhead) 155/105
10 deadlifts 155/105
15 ring dips

10:59RX

Row 500m 2:14.2

Deadlift 1 RM

Swim 1/3 mile front crawl

Alright, soo front squats!

5 5 3 3 1 1

Following the advice of a fellow crossfitter (aka my husband), I decided to linear-progress my way up from the weights I did last week. So here we go:

83 lbs, 83, 89, 89, 95 (PR!), Fail. Fail. 95!

By the way, a little background: my crossfit box is my garage. I've got a bar, and some plates that are unusual in their weight amounts (2.75 lbs, 5.5 lbs, 11 lbs, etc). You can imagine the crappy arithmetic that happens in my garage at 8am ("WTF is 45 + 22 + 11 + 5?")

The sucky part is that because I have no squat rack or stand, I'm limited on my front/back squats to whatever I'm able to clean. If anyone has a rack I can buy off them, leave me a comment.

Anyways, I power cleaned 95 lbs! Hells yeah. (It was probably actually a hang clean, but whatevs).

Me and my wod buddy: http://twitpic.com/5j3ecv

Back squat challenge L6- think I did 100 x15 instead of 110 like I should have??

3 rounds:
10 Pull-ups
20 Hand Release Push-Ups
30 ABMAT
400m Run

3 rounds:
10 Pull-ups
20 Hand Release Push-Ups
30 ABMAT
400m Run

Liked this on, felt good doing 10 unbroken PU. Need to work on my running speed.