HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

Did OH swings with 35 lb

Run 5k

I had to guess using the car odometer, but this should have been right around 3.1 miles.

This felt great, even easy. Even after all my training for the half marathon a few years ago, this was the easiest 3+ mile run ever. It totally convinced me that CF is a great tool for GPP.

Pre WOD:
5x2 Bench Press (205)
1 max set @ 135#/85# 16

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5 minute AMRAP
-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP
-20 Airsquats
-5 T2B

Double under amrap in 2 minutes.

Postaa toistot ja kilot

There is no description for this WOD as it is stat.

Pre-WOD:
10 Turkish Get Ups with each hand #15
5X2 Dead Lift #225

WOD:
Tabata DL/Box Jump > 8 total rounds (4 each)
--20 seconds on/10 secounds off -Dead Lift weight 80% of 2 rep max
--record low round for each: 3/6

Post WOD:
4 total minutes of Plank

Squat Challenge = 55 lbs (getting heavier) by made it thru 20 reps

5 Rounds for Time

12 Deadlifts 155/105

9 Hang Cleans 155/105

6 Push Jerks 155/105

MOD 60lbs

Time = 10:24

Not my best workout. Probably could have gone to 65 lbs. Sore for days and days after this one due to hang cleans. PR since it's my first time... but much room for improvement.

2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

2 rounds SLOWLY of:

• 20 back extensions
• 15 hip extensions
• 10 hip-back extensions
• 50 GHD sit-ups