Strength: 15 minutes to practice the Split Jerk or establish a 1RM.

-then-

15 minutes AMRAP:
7 Power Cleans (185/115)
30 OH Walking Lunges (45/25)
15 Wall Balls (20/14)

*Post rounds.

3 rds + 30 lunges

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Overhead squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

PR'd on all three

195, 275, 375

I initially planned on doing the filthy 50, but the gym was way too crowded. Can't wait for normal SRC hours.

WOD:
AMRAP in 15 minutes:
7 OHS 125#
10 push press 125#
15 GHD

4 rounds + 7 OHS + 6 push press

The WOD called for doing 10 OHS and 7 push press, but I switched them for some reason... I thought it would be easier to do 10 push press - wow, was I wrong. The OHS were easy and the push press was tough.

After this WOD I also practiced double unders for 20 minutes. I still suck.

I'm going to CrossFit Durham tomorrow for their free community WOD - should be fun.

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

1st unassisted
2nd 60lb
3rd/4th 80lb help on pullups

Back Squat 5-5-5-5-5 (between 65-75% of 1rm) 65-70-85-90-90 <-Last one stopped at 3rep, been so long since doing back squats it felt like.

Then,

3 rounds

Run 200m

7 Hang snatch(full squat) -35 lbs

Rest 1 min between rounds

For time:
(20 minute cap)

400 m run
50 hang cleans (115)
50 front squats (75)
400 m run

Post WOD:
2 x 1 minute weighted plank (25)

For time:
(20 minute cap)

400 m run
50 hang cleans (115/75)
50 front squats
400 m run
Post WOD:
2 x 1 minute weighted plank (45/25)

10 Push Press
10 Sumo deadlift row w/ 25lbs KB
DB walking lunge
8 Single arm bench press
10 KTS
15 KB swings
3 chin-ups
20 bowflex rows

3rds
1min Wallball 20# (27, 24)
1min rest
1min 200 run
1min rest
1min KBS 2pood (26, 20)