3x
10 ring rows
20 lunges
30 hops

800m Run
Katie: 8:35
Donna: 7;10

12-10-8-6
Renegade man makers
200 m run
Katie: 25:50
Donna: 20:11

AMRAP 25 minutes:

Men’s Scaled- 400m Run, 100 Single Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

I finished 1 whole round which 601 reps.

After normal dynamic and group warmups:

Skills to Drill:
50 n 50 ghd
20 muscle up transitions/practice
800 meter run 2x for splits 3:24, 3:24

(Stretch calves)

Workout of the Day: From the 2008 CrossFit Games:
Five rounds for time of:

5 deadlifts 275/185 I did 205lbs
10 Burpees

Recovery, again.

Did as many double unders as I could in 12 minutes. Lost count.

Fleet Feet fun run. 4.2 mi

32:30

After the normal dynamic and group warmups:

Strength

Db press seated 5-5-5-5-5 20, 30, 40, 40, 40 lbs

1 set to failure of 40×0 tempo 30lbs
Up anyway negatives. Failure should be 8-12 reps.

WOD
5 rounds for time

20 Wall ball 14lb ball (due to quantity of throws)
10 Power snatch 115/75 85 lbs

85 lbs was too much weight for me for the snatch. My form was awful and I was muscling the weight up instead of snatch. I still have problems dropping down under the bar.

For time:

10-9-8-7-6-5-4-3-2-1
50 lbs DBs (x2) front squat
50 lbs DB swing
toes to bar

13:08

cool workout. too slow on toes to bar, need to get better.

1 rep max bench press (250)

then

"Gizmo"
11min AMRAP
3 MU (3:1 pull-ups/ring dips)
25 sit-ups
87 II unders

3 rounds + 9 pull ups and 5 ring dips

50 butterfly chins
400m (Boxr to Vernon Tce and back)
21 thrusters (40kg)
800m
21 thrusters
400m
50 chins

Ladder 10 - 1
Push up
Pistol