15 minutes to reach 1RM Snatch 60#

then:

Randy

75 Power Snatch 75/45 - 30#

Ran a mile after workout.

Was the fastest in the 7pm class (that's a first), but that probably means my weight is too low. I find the snatch to be one of the toughest skills for me to learn (insert joke here). I am still working on form and am hoping to finally be able to make one of Caleb's classes someday.

KAREN is 150 wall balls... Rx with a 20lb ball

I Rx'd it in 13 minutes 37 seconds !!

Back Squats: 1-10-1-15-1-20 (315-275-335-275-355-275)

WOD: For Time

30 HSPU
30 Shoot Through
30 KTE

WOD
4rds
1min. air squat
30s rest
1min. box step up
30s rest
1min. tuck crunch/sit up
30s rest
1min. DU/SU/jump over line
30s rest

For Time:

10 HSPU

15 Body Weight Deadlift

25 Box Jump 24/20

50 Pull-up

75 Wallball 20/14

100 Double Unders

400m Run w/ Medball 20/14

I felt pretty good on this one. Mike beat me by 2 secs...I dropped my med ball during the run once, and couldn't quite catch him! My double unders are improving with my new rope. It's lighter and I've had to adjust my timing quite a bit.

My back is feeling a little knotted up...in the middle, where my lats insert...not sure what's going on there.

For Time:

10 HSPU

15 Body Weight Deadlift

25 Box Jump 24/20

50 Pull-up

75 Wallball 20/14

100 Double Unders

400m Run w/ Medball 20/14

Wall balls killed me.

For Time:
30 Clean and Jerks (135/95)

2 Power Clean 5sets
CNJ 6x1
Front squat 5x2

Cindy is a 20 minute AMRAP of

5 pull-ups
10 push-ups and
15 air squats

I got 16 rounds + 1 pull-up !! wOOt

100 Pull-ups
100 15lbs DB Raises (replaced push-ups due to injury)
100 Sit-ups
100 Squats