Sprint Intervals:

100 yd Sprints - on grass, rolling start - left calf tweaked so couldn't drive my start - 10 x 100yds - all between 13.8 and 14.5

“BELLtown”

5 minutes of single-arm KB snatch and 2 laps around the rig (farmers carry)
rest 2 minutes
4 minutes of single-arm KB C&J and 3 laps around the rig (suitcase carry)
rest 2 minutes
3 minutes of 2 handed American KBS and 4 laps around the rig (suitcase carry)
rest 1 minute
2 minutes KB goblet squats and 5 laps around the rig (suitcase carry)
rest 1 minute
run 400m (200 m forward / 200 m backward) without kettlebell

248 reps in 26:30 1pd

Group WOD

Crossfit open 14.3

8 Min AMRAP

10 DL 135#
15 Box Jump
15 DL 185#
15 Box Jump
20 DL 225#
15 Box Jump
25 DL 275#
15 Box Jump
30 DL 315#
15 Box Jump
35 DL 365#
15 Box Jump

94 Reps

Snatch to 205
C*J to 255

Group warm up, then;

For time
50 Abmats
40 Box jumps 24/20
30 Wallballs 20/14
20 Lunges (L/R=2 reps)
30 Wallballs
40 Box jumps
50 Abmats

Deadlift 5-5-5-5-5

then,

8 Rounds
8 KBS 2/1.5p
1 Rope climb

12:52 - Had to break kbs into 2's and 3's toward the end. This workout destroyed my forearms. Very proud, only girl to RX. Remember to bend elbows with the kb.

2 min row for calories
2 min max slamball (30/20)
2 min row
2 min max burpees
2 min row
2 min knees to elbow

157

Parallette jumps
Lunges w/ Wall Ball (14#)
Sprints
Seated twists w/ Wall Ball (14#)
Wall Balls (14#)

DNF - had to leave for a conference call