WOD
Open 13.5
4min AMRAP
15 Thrusters (100/65)
15 C2B pull-ups

If you finish 3 rounds before 4min, time is extended another 4min. If another 3 rounds is finished within the 4min, then time is extended another 4min.. and on.

Red band. 46 reps. Too many no rep C2B pull-ups...

4 sets @90%:
- 10 alt. DB snatch tough (70#)
- run 200m hard
rest 2 min
+
4 sets @90%:
- 10 KB swings tough (70#)
- run 90 sec hard SCORE: 429, 385, 390, 404
rest 2 min
+
FLR on floor or rings - accumulate 4 min

Run 800m
30 Snatches 115/75 (MOD: 55#)
Run 800m

12:06

It was about 12 degrees outside and the workout was changed to a 1000m row, but with my tailbone still injured, I (and 2 others) opted for the run. It think I got freezer burn on my face!

A. EMOM 18 minutes
- 5 CTB pull-ups - 3 sets butterfly, 3 sets kipping, 3 sets supinated
-3-5 HSPU. 1st 6 sets were strict to abmat x3, last 3 sets were kipping x5 with 25# plates to abmat. Left shoulder a bit wonky on CTB. still suck at hspu.

B. Safety Bar Back Squat 5x5 at 60% (used 275) - 2 min rest
-155 for 1 set, 165 for 4. felt good. A little awkward, but good.

C. 10min amrap
15 burpees
60 DU
-4 rds+15 burpees+about 30 Du. Du were awful. very broken. shoulders fried. burpees consistently just under a minute. rest of time per rd on very broken DU.
rd1: about 1:45
rd2: about 2:21
rd3:2:10
rd4:2:13 - putting me at 8:30.
-lat 1:30 did 15 burpees and the approximately 30 DU.

D1. 3x10 lying tricep extension; rest 60s
-done at 70# (not including bar). difficult. last set only got 7 reps.
D2. 3x12 TTB; rest 60s
-done. last set difficult. worked on cycling each rep quickly. grip still the biggest limiter.

10-1 burpees and light push press

5rounds of
1 minute each

sledgehammer
landmine shoulder press
ball slams @ 35#
ring plank
piston press @ 35# 35# 35# 30# 40#

push up, sit up, trx y, crunchy frog

score
pu: 29
su: 19
trx: 9
cf: 12

ring dip, squat (x2), trx ext, knee up

time: 15:38

Row 5k

Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.

Run 800 meters.
Stretch for ten minutes.

Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.

Stretch for ten minutes.

15' AMRAP
8 DB Devil press 2x22,5/15

12 Box Jumps
15 HSPU