9x3min
5 floor press
5 strict pull up

Recovery, again.

Did as many double unders as I could in 12 minutes. Lost count.

After normal dynamic and group warmups:

Skills to Drill:
50 n 50 ghd
20 muscle up transitions/practice
800 meter run 2x for splits 3:24, 3:24

(Stretch calves)

Workout of the Day: From the 2008 CrossFit Games:
Five rounds for time of:

5 deadlifts 275/185 I did 205lbs
10 Burpees

AMRAP 25 minutes:

Men’s Scaled- 400m Run, 100 Single Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

I finished 1 whole round which 601 reps.

5 rounds for time:
Legion Run
30x Hand Release Push-up
30x KB swing (24kg/16kg) (Russian swings, focus on hip snap)
30x situps

60m Intervals - on track - rolling - 7x60m - 9.10, 8.65, 8.15, 8.06, 7.94, 8.04, 8.40
150m intervals - rolling - 2x150m - 22.3, 22.6

Total 80min
A. WU: 500m row, 3 rounds 15 abs, 15 backs, 5 wallball
mobility

B. Verryttelynostot tempaus + barbell WU 15, 20, 22.5, 25kg
Verryttelynostot työntö 25, 30, 32.5, 37.5, 40

Nostot tempaus 26, 28, 30 meni yli
Nostot työntö 44, 47, 50

Yhteistulos 78kg, paino 57.6kg (aamulla 56.8kg)

C. Post WO
Strength: push press
Core: 3x15 abs, 3x15 back raises in GHD
Shoudler rehab with rubber band

3 x 10

3x
10 ring rows
20 lunges
30 hops

800m Run
Katie: 8:35
Donna: 7;10

12-10-8-6
Renegade man makers
200 m run
Katie: 25:50
Donna: 20:11

30 thrusters for time 60/42,4 kg