3 Rounds of:

1min Squat

1min ABMAT

1min Push-up

1min Pull-up

1min 10 Yard Sprint

1min Rest

This was tougher than I originally thought it was going to be. I did the blue band pull-ups for the 1st time and it was definitely tough, but I am excited to tackle this new challenge. Felt great the first round and things started slipping the 2nd round. Even doing push-ups on my knees, my arms went dead. And it didn't help that we were sweat buckets when we finished. But, as always, felt a sense of accomplishment when done. Good pick Dawn!

A. CGBP x5×3 @70% Rest 4:00
-- 65lbs, 70lbs, 75lbs

B. Squats x10×3 (Set 1: Set a new 10 RM by 5-10lbs, Set 2 95% of 10RM, Set 3 90% of 10RM) Rest 3:00
--65lbs

C1. DL x5×3 @60% Rest 1:00
-- 90lbs

C2. DB Muscle Snatch x6-8×3 Rest 1:00
--10lbs

Find your 1RM for 2 press + 3 push press combo.

Deadlift
5-5-3-3-3-2-2-1-1-1

1 mile run

Result: 05:48

Result: 1600

For time:

- 150 Jump Rope

15,12,9

• power cleans (65#)

- burpees

• 400m run

Before workout did 5x3 bench presses, worked up to 100#. Major match this weekend so I'm lifting light.

Test: Overhead squat/walking lunge/ any knee forward biased movement.
Mob: Collect 10 minutes messing around with the Ugly Four.
Re-test: Try butt-kicking yourself. How about kneeling butt to ankle? Pose running drillls? Squat?

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/

10Min Emom
Punnerrus + Rengassoutu vuorominuutein x 10+10

Amrap 7min:
-Pystypunnerrus kuulalla x 10 (16/12)
-Kyykky x 15

3 x max reps

Weighted pull-up/Weigted C2B 3×3