Row 300m
20 push press 135/95 lbs
Row 300m
15 p.p.
Row 300m
10 p.p.
Row 300m
5 p.p.

This is the start of the end! Last week in the cycle.
Warm up - box squats 9 @135; reg squats 9 @ 165

Squats:
4x9 @185 -the hardest part is pacing/timing my breathing. its easy to get unstable toward the end

THEN:
10 rnds or 12 Min AMRAP (whichever comes first)
7 OHS @ 80lbs
14 DUs
Finished 10 rnds at 9:54 rx

For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

Singles on the first time through, then DU on the second. Only other mod was laying down K2E on round 2. Otherwise, would have had the RX.

Awesome workout, got a nice endorphin rush at the end.

WOD -- 10 Rounds for Time (Aaron/Josh) Aaron --14:46/Josh -- 18:02

10 Pull ups/Ring Rows
15 Sit ups
20 Superman's

"The Kid's Back" (Ryan) -- Ryan 21:04
10 Rounds for Time

100 Single Unders
25 Sit ups
25 Air Squats (Rounds 1-5)
15 Air Squats (Rounds 6-10)

3 rounds for time of:

30 wallballs 20/14 lbs
30 snatches 75/45 lbs

For Jenny’s belated birthday

For Time

2 Rounds
27 reps of:
Double unders
wallball
kettlebell swing 1.5/1 pood
burpees
kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd
walking lunge
100m sprint
jumping pull up
knees to elbows
100m sprint
ABMAT

Only mod was doing Orange Kettle bell for Push Press. Otherwise felt good all the way through. Was a tough WOD but went strong the entire way.

CrossFit Football Total

1-1-1 power clean = max 95lbs
1-1-1 squat = max 185 lbs
1-1-1 bench press = max 95 lbs
1-1-1 deadlift = max 205 lbs

Score: 580 lbs

For Time:

21 - 15 - 9

of Thruster then Pull-Up

Nancy

400M Run(Row,run,row,run,row)
15 OHS #95(#25)

Nancy

400M Run(row)
15 OHS #95(#11)