Come in and see because there are options, but I won’t tell what they are until you get here.

Opt 1- Run

Opt 2- Deadlift

Both have some Burpee’s

I chose opt. 1

3 DL's on the minute @ 60% of 1Rep max. 60% of 425 is 255lbs. Do this for 8 mins. Without resetting clock, on min. 11, 4 Burpees on the minute with 135lb DL's in between until you reach 125 DL's.

As I type this, my back is calling me an asshole for doing opt. 1

Not to mention afterwards, a couple of us(Ed, Burt, Cory, Ken, Brian and myself)moved the gym floor,along with some equipment, to suite A.

-30 Shoot Thru
-30 HSPU: 200 meter run/per break; (sitting press, 45lb) UB
-30 Ring Dip: 200 meter run/per break; 1 break
-30 KB Swing: 200 meter run/per break; UB - 53lb
-30 WB Shot: 200 meter run/per break; 1 break - 20lb
-30 Pull Up: 200 meter run/per break; 2 breaks
-30 Box Jump (24")

Must complete each movement before moving on nto next one.

• 2km row
• 50 x 20kg kettlebell swings
• 50 x 8kg wall balls
• 50 x dip
• 50 x 16kg dumbells hammer curls
• 50 x toes to bar
• 50 x 40kg Manpower Micks (G2O)
• 50 x 30" Box Jump
• 50 x 40kg Floor Sweepers
• 50 x pull ups
• 50 x push ups
• 50 x sit ups
• 1.7km run

full squat snatch personal best 185lb.

"meadows"
20 muscle ups
25 front levers
30 hspu
35 ring rows
40 ring push ups

24:10

-30 Shoot Thru
-30 HSPU: 200 meter run/per break
-30 Ring Dip: 200 meter run/per break
-30 KB Swing: 200 meter run/per break
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break
-30 Box Jump (24")

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45

30 Kettlebell Swing 1.5 pood

40 Double Unders

I felt pretty good on this one overall. I didn't really feel too tired and more or less kept a steady pace through the entire thing. As expected, swings were by far the hardest part for me. I split rounds 2-4 into sets of 3x10. I did very well on my DU's.

I believe swings are the one exercise that get my lungs going as hard as sprinting does.

My lower back is still aching...did a lot of stretching and rolling before and after the WOD. That seemed to help.

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

I am super happy I RX'd my work out. For me it means a lot since I have very painful IC, and the fabulous Fibromyalgia symptoms in my legs plus my Anemia I am over due for on an Iron Infusion (want my life?? :-) Sad thing is I could have done this wod at 150, I'd like to do it again and heavier.

2 rounds for time
60 cal row
120 DU

200 cal C2 bike
200 cal ski erg
200 cal assault bike
200 cal row

HR range 140-150/min

4 Rounds for Time
10 Toes to Bar
20 OH Walking Lunges w/ Plate 45#
30 Kettlebell Swing 1.5pood
40 Double Unders

Soooo apparently I've ended up with a bruised rib, pulled muscle, something around a rib... thats causing severe pain on deep breaths :( Slowed me down so much its not even funny.