10 rounds:
10-9-8-7-6-5-4-3-2-1 reps
HSPU
PULLUPS

Skill
Some DUs - I am actually starting to get worse at these! I think I need a lighter rope.

Strength
3x5 Front Squats 70kg (3mins rest)
1x17 Back Squats 60kg

WOD
20min AMRAP of:
400m Run
21 Deadlifts (70kg)
I think I need to change my strategy for these kind of workouts!

Strength:

Front Squats - 5x135, 5x155, 5x185, 10x225, 10x225, 10x225, 10x225

Metcon:

3 Rnds: 20 WBs (20lbs), 20 Bar Rows, 40 Situps

Time: 11:33

Ran a lap to start
Warmed up with mountian climbers-pushups, follow by squats. 3sets of 11 reps each exercise.

WOD- 5 sets of heroes...Bearcrawl-broadjump burpees.

Happy October 1st!

Partner WOD
1 person runs 400m

1 person does the following for rounds:

10 wallballs
5KBS @ 1.5p
10 burpees
5 ring dips

We think there were about 8.5 rounds.

3setsx5reps back squat: 110 kg
build up row to 1x5 with 90kg
3x5 strict press 50kg
stretching & foaming

5 rds for time of :
500 m run
60 kg bench press , 15 reps.

6 mile. hips started hurting around mile 4... need to run on a track!

Class will be at 4:30 on Monday

Skill:
5-4-3-2-1:
Muscle up (ring or bar, sub weighted ring dips)
Clean and jerk
Double unders x 10 (50,40,30...)

For time:
"Grace"
30 Clean and Jerks for time (135/95)