Active Warm Up:
100 Jump Rope (singles)
10 Diamond Push Ups
10 Toes to Bar
Bergener with PVC and again with 45 LBs Bar
10 Seated Box Jumps (seated on 4 45 LBs weights to a 24" Box)

Clean and Jerk:
1-1-1-1-1-1

40 Knee Jumps

For time:

21-15-9

• deadlift (Rx 225 lbs)
• box jumps

add one pull up every minute on the minute

(also did 3 x 5 muscle snatch 35-45-55)

15-12-10-8

OHS 115/95
CTB

Skill: Work on 1 Leg Box Jump

4 Rounds:

30 Wallball 20lb

30 KBS 1.5 pood

200m Run

1 Leg Box Jumps are no problem for me. My horrible wallball form, however, is.

By round 3 my form had crapped out and my time suffered greatly. Round 4 I sucked it up and finished strong. The lesson today (and a recurring theme, apparently) is that form is important. No rX today, presumably due to my wall balls, but could also be from not getting all the way up on my KBS.

The Gauge:
3.3.3.3
Deadlifts
then...

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up - First workout to do all pull-ups unassisted - good thing there were only 10

Increased my deadlift by 10lbs. :)
Gauge: took me entirely too long but I'll get better. Blue band and knees on floor.

Metcon 1:

4 Rnds - 10 Hang Snatches (115lbs), 200 ft run

Time - 6:24

Metcon 2:

3 Rnds - 100ft walking, 20 T2B

Time - 5:18

3 Power Clean @ 135lbs
5 Burpees

Every Minute on the Minute for 20 minutes
Miss a round +1 burpee on the next round

1600m at CFPA.

Legs hurt, touch of asthma.

30 Squat Cleans
30 Pullups - Red band
Run 800m
20 Squat Cleans
20 Pullups
Run 640m
10 Squat Cleans
10 Pullups
Run 400

Full of suck