2 mile run

7 x
10 Pullups
20 Pushups
40 Flutter kicks

I did the 4 mile trail/ mud run with lots of fun obstacles. Lots of wall climbs of various heights (one was quite high about 7-8 '), fun tire drag and pull up the hill, rope climb (easy), wall traverse was super fun, stone drag was tough up the hill since it was slippery and the weight dragged into the mud, log run was not too tough, 40 lb weight disc was fun and just mentally tough since it was through a tough terain and down again, the rope net climb was not too bad at all, rope/ pulley weighted pull was a bit tough since the rope was super slippery and it was a little heavy.
FUN TIME.
Kendall also did the 1 mile big kid version... couldn't be happier and it was fun.
Finished well in the 1% and pretty good for my age group.
Next time I'll keep on pushing for the entire time.

M/ 39/ 135 lbs/ 5'-6"
I did 10 rounds of:
10 KB swings (1.5 pood)
10 toes to rings
11:15 not too bad... I still want to go sub 10 minutes eventually.
(my previous PR was about 10:57)
I was a bit sore still from the Spartan Sprint Mud Run, but wanted to get a workout completed since I would have an evening CoOp meeting on Monday night and wanted to try to get a decent night sleep Monday night.
I went unbroken until round 6. Then I started to do 7/3 or 8/2 sets on the T2R. All KB swings were unbroken.
My legs were pretty sore, but didn't effect me on the KB swings too much.
I broke on the T2Rings because of my grip.
Like this WOD

Not too much post WOD stretching either. Just a little stretch and a hot shower.

Home to Bethel

Bethel to home

With a 65 lbs bar:

45 thruster
45 box step ups (18 inch)
45 SDHP
45 Push press
45 Overhead Squat

Power cleans
-5 X 5 @ 60% 135lbs

Conditioning:
150 single jump rope. 50-53lbs overhead swings. 50 ab mat sit-ups
120 single jump rope. 40-53lbs overhead swings. 40 ab mat sit-ups
90 single jump rope. 30-53lbs overhead swings. 30 ab mat sit-ups
60 single jump rope. 20-53lbs overhead swings. 20 ab mat sit-ups
30 single jump rope. 10-53lbs overhead swings. 10 ab mat sit-ups

Warmup
3 Minutes of Triple or Double Under Practice
400M M.B. Run (20/14)

2:05 on mb run, no DUs :(

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Strength/skill

Front Squat
18 Minutes To A 1RM
2 Minutes Rest Between Efforts

130# PR!
Form was pretty bad at the end (could feel my back rounding out), and it was definitely a challenge to lift back to standing. But perhaps could have gone heavier? But I'll take a 20# PR anyday.

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Conditioning
3 RFT of:

200M Farmers Carry (2/1.5 pood x2)
10 Hang Power Clean (155/105)

12:52 - 16kg kbs & 55#
Went heavier on this one than I would normally (was the only girl that used 16kg). Dropped on the farmer's carry every 50m by the last round; they were slipping out of my hands. Came in close to the end, but happy that I pushed myself to go heavier. Cleans felt good, just heavy enough.

Warm up

AMRAP
Kettlebell Sumo Deadlift High Pull
Push-ups
Shoulder Press

Abs

Warm up

AMRAP
Kettlebell Sumo Deadlift High Pull
Push-ups
Shoulder Press

Abs