Pre-WOD: 5 X 5 Front Squats 145

WOD: 3 rounds for time

20 Bar Facing Burpees
20 Push Presses (Rx 95)

WOD
10-8-6-4-2
Deadlift (275/155)
Handstand Push Up
200 meter run

Post-WOD
Tabata Sit Ups to 100

Perform 50 walking lunges with a barbell loaded with your body weight.
Rest 5 minutes and then perform 30 walking lunges with the same barbell.
Rest 3 minutes and perform 10 walking lunges with the same barbell.

1) 30-50 DU
2) 3-4 rope climb
3) 6+6 deadbug (crosspress)
4) 8 cal machine (fast pace)
5) 10 wallball
6) 24 abmat sit up

Murph:
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run

Broken up into 20 rounds of 'Cindy'.
I tore my hand earlier in the week and had a blood blister on my palm, so I did a Murph lite w/Tiff. I ran 1 mile, did 5 rounds of Cindy, waited a bit & did the last 5 rounds of Cindy w/Tiff for a total of 10 rounds, then ran the last mile. Tiff came in at 57 min-great job!

800 m run
50 Pull-ups
100 Push-ups
150 Squats
800 m run

Almost rx'ed the whole half, needed band for last round of pull-ups after hands tore.
Either way I've never kipped that much & I almost went to the band way earlier so I'm happy!

20 Minute AMRAP
5 Chest to Bar
10 Wall Balls @ 20 LBs
15 American Kettle Bells @ 52 LBs

Great way to start the week!

Pre-WOD: 5 X 5 Front Squats

WOD: 3 rounds for time
-20 Bar Facing Burpees
-20 Push Press (Rx 95)

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Front Squat: 95-115-135-165-165
WOD: 12:16 Rx'd

Pre-WOD: 5 X 5 Front Squats

WOD: 3 rounds for time
-20 Bar Facing Burpees
-20 Push Press (95# M, 65# W)

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Front Squat: 45-65-75-85-85
WOD: 14:39 - used 45# for the push press

Please don't ask me to raise my arms for the rest of the day...

12 down to 1 of Pushups and Pullups Men @ 45 pounds Women @ 20 pounds 15 minute cap.

-Subbed ring push-ups instead of normal.