AMRAP 10 min:

30 DU's
15 ground-to-overhead (75/55#)

Rope issues...

8 x 1-arm russion kettlebell swings (1.5p/1.0p)
8 x 1-arm kettlebell overhead squats
8 x 1 – arm kettlebell SDHP

6 rounds

then…

1 x 750m row

The row was not for time..but managed it in 2:36.

For Time:

50 KBS 2 pood
50 Box Jumps 24" Box
1000 meter Row
50 GHD Sit Ups
50 Double Unders

5x5 Front Squats (one set at 62 pounds and four sets at 52 pounds)

Rowing 1,000 meters

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

10 min AMRAMP
30 Double unders
15 power snatches

2 Rounds +30 Double unders

WOD:

100 Double Unders

10-9-8-7-6-5-4-3-2-1
Clapping Push ups

Box Jumps

400 Meter Run

Post WOD:
5x3 Shoulder Press (95#)

10 Rounds

• 5 DL 225/115
• 15 side jumps over bar

50 box jumps

40 kb swings (26lbs)

30 double-unders

20 sit-ups

10 calorie row

20 sit-ups

30 double-unders

40 kb swings (26lbs)

50 box jumps

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

I did better than I expected on this WOD as endurance is not my "strong point." I'm glad that I am making myself throw to the 10' mark on wall balls everytime now. If I can do it, why not?!