4 x 5:00 on, 3:00 off

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Looks like I covered around 3.4 miles total (Hilton to the Doubletree, and back), including time spent walking during the rest period.

And this WOD's name refers to "long intervals on the beach," not "intervals on Long Beach." Either way, it's kind of cool watching someone catch a stingray as you're wrapping up the final run.

800m Run
12 rope inversions
35 push-ups
800m Run
9 rope inversions
30 push-ups
800m Run
6 rope inversions
25 push-ups
800m Run
3 rope inversions
20 push-ups

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This workout was just brutal. Ultimately very unhappy with my time but I did at least do 4 rope climbs, I've never done them in a CrossFit workout so this was something new, sadly I couldn't continue and RX the rope climbs, I was rubbed very raw on my shin and it hurt just to have the rope touch it (even through socks!)

Today was also the first time I actually felt terrible after a WOD, so terrible I was constantly dizzy, couldn't speak without getting light headed, took almost an hour to even feel 'fine'.

UGGH, all I gotta say.

10 min Skill Work “you pick your weakness”

For Time:

50 Burpee

10 Double Unders

40 Burpee

20 Double Unders

30 Burpee

30 Double Unders

20 Burpee

40 Double Unders

10 Burpee

50 Double Unders

Don't u love burpees..... oh yeah me neither. Thanks Tim for cheering me on it sucked but I think it helped.

Skill - Strict Press 3*5 - 2 sets 54kg 1 set 60kg

DUBs x50, Toes to bar x15
3 Rounds for time

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V lifts rather than toes to bar
150 normal skips

Strict weighted ring dips
7 reps

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Post five heaviest successful sets

Cal AB
Power snatch 42.5kg
Cal SKI
OHS 42.5kg

21-15-9

Air Squats
Push-ups

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DAY 40 OF 100 DAY BURPEE CHALLENGE
did over-the-bar push-up burpees

Lepoja

AM: 70 min
WU for 25 min
1.Conditioning
A. Every 3 minutes for 30 minutes:
15 cal Ski-erg
12 Double DB Squats - 2 x 10 kg
Times: 1.49, 1.45, 1.44, 1.43, 1.42, 1.41, 1.38, 1.36, 1.35, 1.31
Cool down for 15 min

PM: 160 min
Warm up EMOM14 + 10 min mob
- 25 bfly

1.Gymnastics
A. RMU practice
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 15
- Total of 15 MU

2.WL
A. Every 2 minutes for as long as possible:
Clean + 2 Shoulder to overhead
- Start at 45 kg, work up 2,5 kg at a time

3.Strength
A. Deadlift
4 RM (Max 3 sets)
85 95 195 110 kg

B. 3 sets:
Deadlift x 2 @ 4RM weight (Fast!) - 110 kg
- Rest 15 s-
4 High box jumps
30" + 15 kg plate
- Rest 3 min-

4.Accessory
A. Single leg reverse hyper 4 x 15+15 - 30 kg
B. Side plank hip raises 4 x 15+15
- Rest 60 s. between movements-

Complete as many reps as possible in 7 minutes of:

• Bar-facing burpees

All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.