3rounds for time:
10reps OHS 42.5/30kg
30cal row

Pre WOD:
3 rounds of Cindy
-5 pullups
-10 pushups
-15 squats

WOD:
TABATA row = 848
Tractor tire flip x3, weighted tire pull(45#) x3, 21/15/9 KB SWINGS =6:14
TABATA sit ups - low round was 14

I think my time was 6:14? It was 109 when I did this and all I remember doing was trying to get back inside to keep my brain from melting. I actually think my time was 4:18 because I started at the 2 minute mark. Either way, it was tough. Happy with my row, next goal will be to get to 900M.

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It was 108 degrees outside for our outside wod.

Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

I did this about 10 mintues after the Bench 10 x 2 WOD... I had warmed up for both at the same time before doing the Bench WOD -
This one I did do it ON THE MINUTE.. so I was trying to explode out with good speed and rest as much between each set.
185 lbs x 4 for first 2 rounds
195 lbs x 2 for 2 rounds
205 lbs x 2 for 2 ronds
215 lbs x 2 for 2 rounds
225 lbs x 2 for 2 rounds

NO BELT.. I felt better after second round. I was getting the muscles to fire the right way again and the body to be tight and fire out of the hole and stay in a better position. I was going a little slow in the begining and not totally stable and locked in.

I did stretch for about 10-15 minutes POST WOD

Good workout.. not much warm up and just went right into the 2 heavish workouts. body felt pretty good overall.

Metcon (Time)
Get as far as possible in 35 min...

3 Rounds:
42 Wall Balls 20/14
30 T2B
18 Deadlifts 225/155

4 Rounds:
50 Push-ups
2 Rope Climbs

5 Rounds:
20 Cal, Assault Bike
30 Russian KBS 70/53

*No rest in between sections. In teams of 2. Only 1 person works at a time.

Power jerk, E2MOM

Another 1 hour lifting session with Caleb Ward.

Worked on Squat Snatch form work for roughly 40 mins, worked up to 155# x5

Worked on Squat Clean form 'til 200#, stopped there, was just tired from this morning's WOD.

Still happy with what I got :)

5 sets of 10 OHS

2 RFT

20 wall ball

20 cluster Dumbbells 22,/15

20 Pullup

10 rounds of:
10 Pistols (alternating legs, for a total of 5 each leg)
10 Chest to Bar Pullups
10 Hand Release Pushups