Hell yeah! Time for another night at the pool working out with my friends from the box.

3x
Swim 50 meteres
20 burpees
Swim 50 meters
10 burpees

Time: No freaking idea ... We were in the pool :).

Forgive the lameness of the photo. My iPhone 3GS has the worst camera on Earth. That said, it was a freaky sky tonight at the pool.

Strength:
- 4 x 6-8 reps of back squat, increasing weight (135#)

WOD:
- 3 rounds
- 50 double unders
- 21 kettlebell swings (40#)
- 12 pull ups

SWOD: take 10 minutes to find your one rep max Power Clean = 215 lb.

Complete 3 rounds for time of:

50 air squats
7 muscle ups
10 hang power cleans (135#)

3 hang squat snatches

CrossFit Totals

OR:

3 Rounds

30 Wallball 20/14 10.5ft Target

30 Squat Snatch 75/45

---

back squat original PR 125 new PR 150
shoulder press original PR 45 new PR 70
Deadlift original PR 165x3 new PR 195

total 415
original PR 210

Metcon:

20 min AMRAP - 5 Burpees, 10 KBs (53lbs), 15 WBs (20lbs) at the 10 min mark, swap Burpee and WB reps

Rounds: 6

Elements work: DUs - did set of 65 unbroken...Did several 20 and 30 sets
500m Row - 1:42 - Easy - warmup

5rds
400m Run
15 OHS (95#)

6 sets of 2 explosive reps. For quality.

Clean pull, 3 x 5, 100 %

6 rounds, moderate pace:
20 cal ski erg
20 cal assault bike
20 cal row