Front Squat
15-5-12-3
195,215,205,275

12min AMRAP
2 burpee pull up
4 KB Swing 2pd
4 burpee pull up
8 KB Swign
8 Burpee pull up
16 KB swing
16 burpee pull up
32 KB swing
32 burpee pull up (made it to 16)

Lizzy Rage
5 rounds
4x Pull-ups
8x Push-ups
12x Sit-ups

5:30 min/km

Clean Jerk, 21-15-9-5 reps

then

jump rope tabata,

then:
20 minutes AMRAP of 15 wall ball shots, 20 lb. ball, 10 deadlift, 155 lbs., 5 ring dips.

100 push ups, 100 sit ups.

5-5-6

165-#190-#215

Pull ups
10-10-10-10-10
strict-strict-#25-#25-25
Push up
10-10-10-10-10
last three with #25 vest

Over head walk #185
15-12-9
squat clean #135
push ups
400m run

Odd minutes: 10x Dumbell Snatch (alternating hands)
Even minutes: 10x toes to bar

Decrease one rep for round.
When you reach 5 reps do everything on the minute until you reach 1 rep

Early swimming at YMCA GF for about 90 minutes.
Then I did the snatch workout, then we went rock climibing
The kids were SOOOOO badly behaved at the rock climbing.

Using SAME weight on all movements

2min Row(for cal.)<--25

2min max reps Thrusters 95/65<--17

2min Row(for cal.)<--20

2min max reps Power snatch<--11

2min Row(for cal.)<--21

2min max reps clean<--13

Score total reps + calorie row

warmup-bowling-5 rounds each. you & partner must row as close to 100m. any m up or down from 100 was the score (105m=score 5). add score, divide by 3, multiply by 100, that was the number of meters to run in the wod. (27/3=9*100=900m)

Run
30KBS
15(each) abmat wallballs
10(each) pistols <--Tiff & I used a band across Jhooks...worked well, we are clumsy though.

3 rounds