Sprints - 150m - 3x150m - 26, 24, 22
Hills - 20x20m

• 1000 Meter Row
• 50 45lb Thrusters
• 30 Pull-ups

Gave our poor rower some love on this one today, it did not return the favor. Always a sneaky, hard workout. 5:49 RX

150m sprints - 3x150m - on track - 24, 22, 22
100m sprints - 2x100m - on track - 14.7, 14.3

20 min AMRAP of:

7 Thrusters 50lbs dumbell in each hand
3 Rope Ascendts (5mts)
7 Kettlebell Swings 70lbs (2pood)

VERY IMPORTANT NOTE:
This WOD was done un Crossfit Quito, Ecuador, which is, at 2,850mts above sea level, the highest crossfit box in the world.

Needless to say, oxygen was extremely limited!!! and I got tired in a second... but David's yelling and support were key for getting the last round + reps on this one!!

Result was:
5 rounds + 2 Thrusters

10-9-8-7-6-5-4-3-2-1 reps of:

Push ups
Pull ups
Jumping squads

Pre-Wod: Find 3 Round Max Dead Lift (#200)
Metcon: 10 Minute AMRAP:
-3 Hang Clean (205/115) Did #75
-7 Burpee

8 full rounds, 3 hang cleans

800m run
50 thrusters (45)
30 pull-ups

800m Run
50 Thrusters (45#)
30 Pull-ups

A little post workout competition with Brandon

For time:
50 Box jump, 24 inch box
50 Jumping ring pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (I died here)
100 single unders (b/c I hate doubles)
50 situps