Sports:

Football

Metcon:

50 Back Squats 40kgs
40 PullUps
30 S2OH 40kgs
50 Front Squats 30kgs
40 PullUps
30 S2OH 30kgs
50 OHS 20kgs
40 PullUps
30 S2OH 20kgs

Time: 50 mins

Rx:
30 Clean and Jerks for Time @ 135

Did:
30 Clean and Jerks for Time @ 115

Ran to gym in 7:18

10 minute AMRAP:

back squat 155

This workout starts with 5 sit-ups and EMOM you must perform 5 sit-ups.

5 rounds for time:

10 deadlift (65/95)

8 hang power clean (65/95)

6 alternating lunges in place with bar in front rack (65/95)

4 front squat (65/95)

2 shoulder to overhead (65/95)

ADV: (80/115)

For time:
1 mile Run
100 Pull-ups <--Broke up into Cindy-20 rounds of 5|10|15
200 Push-ups
300 Squats
1 mile Run

52:59
Performed @ CrossFit Weddington
Doing the pullups were a little crazy as Bridget, Sunny & I shared a bar, but it also gave me a chance to have some downtime which I think helped down the road.

Sunday, bailed 350 bails of hay, Monday, bailed 300 bails of hay, after doing Murph. Tuesday=T Rex day!!!

5 Rounds

Run 400m
7 Deadlifts 275/190 (MOD: 115#)
7 Handstand push ups (MOD: tricep dip bars)
7 Chest 2 bar pull ups (MOD: pullups)

WOD
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

I did:
Russian swings
3 Rounds

Asthma 7 of 10 (pretty bad - had to slow down alot)

Partner WOD (Tiff & I--the 8th box jumping wonders of the world)
100 box jumps (I jumped the tire)
100 kbs 1p
100 push press 45#
100 lunges
5 burpees EMOM

after 3 sets of slow burpees, we dedided to push through the WOD as the partner did burpees.

Annie
50-40-30-20-10
Double Unders
Situps