Pre-WOD: 7 X 3 Overhead Squat (45)

For Time: Partner "Karen"
150 Wallball Shots (20/12)

Post WOD: Tabata Sit ups

AFAP
30 Snatches

3x5 Front Squat @ 205#. Rep 1 from deadstop at a low rack, 3 reps, 1 3 second pause rep

300FY - F Me. 193cals

100 KB

@ 53# - 15, 15, 10 Snatch, 10 Snatch, 10 Snatch, 15
@35# - 13, 12 1 arm

ran for 5km

12 Deadlift
9 Hang Clean
6 push jerk

155

Teknik: Clean and Jerk

WoD #1 AMRAP 10 minutes

*increasing # reps by 1 (10 for Double Unders ) each round starting with
- 1 Clean&Jerk (60/40kg)
- 1 Burpee Pull Up
- 10 Double Unders. Round

WoD#2 AMRAP 10 minutes:

• 10 KB Swings (24/16)
• 10 Box Jump
• 10 Ring Dips.

I skipped WOD 1 due to the cold (I started on WOD 2)

5 rounds

400 meter sprint,

max rep bernch press 60kg, (reps: 17,15, 12, 10, 10)

max rep lullups.(18, 16, 12, 12, 10)

Pre-WOD: 5 X 5 Front Squats (115)

Metcon: 3 Rounds For Time:

-400 Meter Run
-21 Dumbbell Squat Cleans (45/25)
-12 Pull Ups

5(60k)-5(70)-4(80)-3(85) -1(90k)-1(100)-4(115k) Deadlifts

4 x
5 DL @ 90k
20 Weighted stepups 2 x10k DB
30 sec handstand hold

then
100 flutterkicks
run 1 mile
50 Leg Levers

sub 20min 5km run

super stoked!