Ran 3/4 mile at easy jog before dog looked overheated.

Warm Up: 800m run, pre squat hip opener, 10 air squats w/ :10 hold, 15 unbroken wall balls

Strength: back squat
5-5-5+, then 1 set AMRAP @ 70% day’s weight 143 5+(8)

Met Con: “Karen”
150 wallballs (20/14) Rx

Mobility: couch stretch, foam roll quads/hamstrings

"Gwen"
15-12-9
Unbroken Clean & Jerk
-Pick the weight
-Rest as needed between sets

Did 105#, 115#, 125#

Optional Post-WOD:
Tabata Row
For Max Meters
8 Rounds 20 on/10 off
Got to 900m

Back Squat 3-3-3-3-3
(130-140-150-160-165) then 170x1, 175x1, failed at 180
New PR #175, +15 from previous
Still cannot bail weight properly. The damn bar skidded down my back on my failed 180# attempt.

Then,

2011 CF Games WOD # 3

5min As Many Reps As Possible

Squat Clean and Jerk 165/115 (Burt recommended doing 70% of a C&J 1RM. My previous C&J PR is 65#, but that was from the summer. I loaded the bar at 70#.)
13 reps

I kept forgetting to catch the bar in the squat, so I lost time doing it properly. Next time, I need to set up so that I'm not facing anyone so I don't look at others' form.

1 RM Deadlift

Class will be Monday @ 4:30
Strength/skill:
8 x 2 Hi Hang Squat Clean + 1 split Jerk (only jerk on second rep)

WOD:
"The Chief"
(Repeat for a total of 5 cycles)
Max rounds in 3 minutes of:

3 Power cleans (135/95). 1) 5+1
6 HR Push-ups. 2) 4
9 Squats. 3) 3
- Rest 1 minute. 4) 3
5) 3+9
Aux:
3 x 15 GHD situps

1 RM Shoulder Press

Back Squat 3-3-3-3-3
(75-105-115-125-135) - last rep I didn't go down far enough. Ran out of time but felt like I might have been able to get a PR at 145. Next time!

Then,

2011 CF Games WOD # 3

5min As Many Reps As Possible

Squat Clean and Jerk 165/115 MOD 75
It's the squats that slowed me down. Felt good w/the jerk at 75.

14 reps

Power Clean @75
Weighted jump squat @40

5/5 Pistols
10 KB Swings (36 lbs)
20 Sit ups

5 rounds for time

13:00