Warm up:
3 minutes row
Jump rope/double under practice

Strength:
Find 2 rep max deadlift

WOD:
3 rounds, 2 minutes per move w/ 30s rest in between
50 kb swings (12kg)
50 tricep dips
50 barbell clean curl (45#)
50 overhead strict press (10# each)

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Results:
Deadlift - 165# 2 reps (!!!!!)
WOD -
Kb swings - 50, 50, 40
Tricep dips - 50, 35, 40
BB clean curl - 25, 25, 26
OH press - 25??, 25, 20

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Thoughts:
Hooray for lifting my bodyweight and then some! Very pleased since my 1 rm for deadlift a few months ago was around 125# or so. WOD was an absolute arm killer. Kind of bummed I didn't make it through 50 reps of each all three rounds, but still got a great workout.

Goal for this week - track everything! And try to do better than the last. Switching up bands on pull ups for sure.

10,000 # Ground to Overhead
You choose movement, snatch, C&J...
You choose weight
Score either time or reps

50 C&Js @ 135, 33 @ 100

5' AMRAP
5 abmat
30 Single Under

rest

7' AMRAP
Rope climb
6x 20m shuttle run

3 x hang snatch

1.7mile XPO sled push w/Carrie

Second Ramp up class

3 rounds for time of:
20 Front Squats, 45 lbs
20 Pushups
20 Situps
20 Leg Lifts

11-20 situps each round w/ twisting motion

4x10 etukyykky

45%-55%

Death by DU

First 2 min - Max DU

then take max DU and divide by 2 (that is your starting number)

38-51 (623 DU's total)

Shoulder Press Challenge Lift-7

WOD:

800m Run

60 GTO 135lbs

800m Run

Nate and myself did this WOD in anticipation of Helen meets Grace workout.
It's to help Mammograms in action, peolple who can't afford a Mammogram.

Then I did a Crossfit Football WOD with Firefighter Dave which consisted of

5 rounds for time

7 315lb DL's

21 DU's

6:00 even for me (315lbs is heavy) Dave killed it at 4:13.