Pre WOD:
- Cycling
- Pull Upish

WOD:
- 30 KB Swing
- 60 1RM KB Swing
- 10 1RM Snatch

30 Snatch for time (135 lbs)

Another one that I expect to improve on. I did this after the again faster WOD (about 30 mins apart) and also went slow because hadn't done it before. Looking forward to doing this again.

Isabel (115/95)
For Time: 30 Power Snatch

OR

Randy (75/45)
For Time: 75 Power Snatch

Pre -WOD:
-7X2 Shoulder Press

WOD:
-1000 Meter Run
-50 Thruster (Rx 45)
-30 Pull Up

Pre WOD:
- Cycling
- 30 Double Unders

WOD:
- 60 KB Swing
- 40 1RM KB Swing

Post WOD:
- Rope pull
- Max Weight stuff

1000 meter row
50 squat thrusters
30 pullups

6:52. Notes for next time. Harder on the row, less time before pull-ups.

7X2 Dead Lift(350)

WOD: For Time:

-3X 30 DU
15 Clapping Push Up
-3X 30 Walking Lunges
15 KB Swing
-3X 30 Sit Up
15 Pull Up

FOR REPS & TIME

4 min. Tabata
"bottom-to-bottom” squat (hold squat at bottom during 10 sec rest )
and then Run 1 mile

Subbed 2400 meter row

PreWOD: 7X2 Dead Lift(365 was where I ended)

WOD: For Time:

3 rounds
- 30 DU
- 15 Clapping Push Up

3 rounds
- 30 Walking Lunges
- 15 KB Swing

3 rounds
- 30 Sit Up
- 15 Pull Up

There is no break between each couplet of exercises. Just keep going!

Strength:

Back Squat: 3x225, 3x275, 2x315, 2x335, 2x355 (very weak today...way below where I should have finished - 405!!)
Shoulder Press: 10x95, 10x115, 10x125, 10x135

Metcon: Stephen

30-25-20-15-10-5: GHDSU, Back Ext, K2E, SLDL (95lbs)

Time: 36:40