Pre-WOD:
-1 Rep Squat Snatch every 30 seconds for 15 minutes (65 & 75)

WOD:
-30 Reps for time: Squat Clean to Overhead (155/115) (95)

Post:
-Tabata Situps-100 reps in as few sets as possible

AMRAP in 21 minutes of:

Push-up x 11
Squat Clean (155/115#) x 5 (115)
Box Jump (24/20") x 10

Rds 9 + 2 Bx

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

21:40

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders --> subbed 40 singles
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

22:50

Warm Up:
2x
10 Squats
10 Mountain Climbers
10 Push Ups
5 Pull Ups

Mobility:
Calves on wall
PNF Hamstring
Sit in squat for 1 minute

Max Effort:
Low-bar Back Squats
8 @ 70% [205 lb.]
5 @ 75% [215 lb.]
3 @ 80% [225 lb.]
3 @ 85% [235 lb.]
1 @ 90% [245 lb.]
1 @ 90% [245 lb.]

MetCon:
Mini-Annie
30-20-10
Double Unders and Sit Ups

Back Squat 5-5-5-5-5 - 60% of 1RM (45-75-75-75-75)

Then;

Buy in 400m run
10 burpee broad jumps (across lifting platform)
20 push ups
30 ab mats
40 squats
50 double unders
40 squats
30 ab mats
20 push ups
10 burpee broad jump
Buy out 400m run

Walked a little during the last run :( but still happy with my time.

Sister Erin helped with technique

Warmup - 25m Free x 4

Kick Practice with board - 100m flutters

10 x 25m - Free

2 on the minute
2 on the 55
2 on the 50
1 min break
2 on 45
2 on 40

2 x 50 Free

Result - Swimming is hard.

5 minutes (cumulative) jump rope singles

5x5 power cleans

Holbrook:

squats
burpees
pushups
10,9,8...3,2,1

Warm up: clean & jerk

Veterans Day WOD

For time: “GLEN”

•135 pound Clean and jerk, 30 reps
•Run 1 mile
•15 foot Rope climb, 10 ascents
•Run 1 mile
•100 Burpees
•half rep version also

Holy sweet baby jesus. Why did I do this after partner Murph on Saturday?

Modded the rope climbs, otherwise would have Rx'd

After bask: foam roll

warm up 1 mile bike
mobility 15 mins

row 2k