Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
10 pass through
10 halo
10 p2b

Metcon/*Rx(25)
3rds
10 bench press
10 dips

20 cal row

3rds
8 strict pull ups
8 bicep curls

20 cal airdyne

3rds
6 bent over row
6 tricep push ups

20 jing jang

3rds
4 db press(hvy)
4 s/a row per

20 burpees

Finisher
2 min s/a para stretch
1 min chest opener
50 sit ups

Second day in a row, that doesn't happen often.

Rope climbing progression, have progressed to climbing the suspended rope, stoked, climbing that rope like a monkey, well not really.

WOD
2,4,6,8,10,12 etc of Hang Snatch @ 30kg and Burpees
10 min AMRAP
I had my chalk ready.
Kept a good pace, finished 12's and got 4 hang snatch before time was called.

5 Rounds for Time

Run 400
30 Box Jump 24"
30 Wall Ball Shots 20#, 10'

Deadlift

1 heavy c&j every 90 seconds for 8 rounds

1- 155#
2-4 165#
5-8 175#

800m Run
1 Rope Climb
20 OH Walking Lunges (45)
25 Box Steps (w/ Sandbag)
30 Pull ups
35 KB Swings (55)
1 Rope Climb
250 Single Unders
400m Sandbag Run
250 Single Unders
1 Rope Climb
35 KB Swings (55)
30 Pull Ups
25 Box Steps (w/ Sandbag)
20 OH Walking Lunges (45)
800m Run

Completed 49:30 RX'd

MAY DAY!

BEST WISHES ON YOUR DAY JEFF!

5 ROUNDS FOR SURVIVAL OF:

1 DL 405/315
2 Muscle Ups(8 pull ups, 8 dips)
3 Cleans 265/185
4 H.S.P.U.
5 Combo's
200m sprint

MAY DAY!

BEST WISHES ON YOUR DAY JEFF!

5 ROUNDS FOR SURVIVAL OF:

1 DL 405/315
2 Muscle Ups(8 pull ups, 8 dips)
3 Cleans 265/185
4 H.S.P.U.
5 Combo's
200m sprint

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups (Scaled using Abmat)
250 pound Deadlift, 15 reps (Scaled down to 135#)

Completed 27:18

5 rounds of:
-20 kb swings 53#
-30 burpees
-40 sit ups