1RM (100) Bench Press
5 - 60% (60)
5 - 65% (65)
5 - 70% (70)

Metcon:
-50 KB Swings (53/35)
-40 Hand Release Push Ups
-30 Box Jumps (Did 20" stepups)
-20 Wall Ball Shots- 2 squats per shot (20/14) I used #10
-10 Muscle Ups (mod with 10 C2B and 10 ring dips)

I gave blood after work yesterday, so I'm a bit run down today. My ankle finally felt okay to run the warm up lap. However, now my lower back is hurting pretty bad! Good thing it's Friday!!

Run 3mi

26:50

Strict Press 1 RM

Back Squat

21-15-9
225lbs Dead Lift
Handstand Push-ups

WOD: Mornin’ Wood!
400m Run
21 Power Cleans (135#/95#)
21 Push-Ups
Rest 1 Minute

400m Run
15 Power Cleans (155#/115#)
15 Push-Ups
Rest 1 Minute

400m Run
9 Power Cleans (185#/135#)
9 Push-Ups
Rest 1 Minute

400m Run
6 Power Cleans (205#/155#)
6 Push-UpS

Complete the following every 30 seconds for as long as possible

Clean, 1 rep

begin with 245# and add 10 pounds every 30 seconds

used 45 seconds in order to have time to change weights

135 145 155 165 175 185 195 205f3x

3RFT of
115# split snatch, alternating legs, 8 reps
7 bar muscle ups
run 400 meters

scaled split snatch to 95#, did ring muscle up attempts
round 1 2 of 7, round 2 4 of 7, round 3 3 of 7

GHD situps 30x, 225# deadlift 30x, double unders 30x, 95# OHS 30x, pullups 30x

scaled GHD situps to 60 abmat situps, all else rx'd

5 rounds for time of:

15 burpees
up stairs in academic center (120 steps)
30 situps
down other staircase in in academic center