Pain clinic:
1) Lane of pain sled sprint / Air squat

2)  7 x Ring dip / Dead hang (on pull up bar)

3)  10 x box jump / Wall sit

4)   5 x HSPU (3 wall walks) / Jump rope (DU)

Pain clinic:
1) Lane of pain yoke walk (350 lb)/ Air squat

2)  7 x Ring dip / Dead hang (on pull up bar)

3)  10 x box jump (24" all rebound) / Wall sit

4)   5 x HSPU (3 wall walks) / Jump rope (DU)

Partnered with slusher... Good stuff

Strength:

Push Press: 8x135, 8x155, 8x175, 7x195 (wrist started to hurt on rep 7)
Front Squats (light): 3x135, 3x155, 3x175, 3x195, 3x205, 3x225

Metcon:

21-18-15-12-9-6-3: Ring Dips, Back Extensions, WBs (20lbs)

Time: 16:48

DU practice - several sets of 30 to 50 unbroken reps.

3 Rounds on the 3:00 Interval:
15 Thrusters @ 95#
15 Chest to Bar Pullups
10 Burpee penalty each round for not finishing 1st or 2nd

Reps of 10-9-8-7-6-5-4-3-2-1:
Burpees
Power Cleans @ 165#
Run 200m after each round
(Done outside)

Snatches:
Work up to AHAP - 90kg
6 x 3 @ 70kg

70# 1 Rep Max Overhead Squat

On the minute for 15 minutes
3 Front Squats @ 135#

Team of 3
3x400m run
100 pushups
100 situps
100 pullups
100 squats
3x400m run
100 pushups
100 situps
100 pullups
100 squats
3x400m run

Partnered with Meg & a crossfit first timer, Mary. Fun wod! Ripped my hand on the very last Pullup :-/

Strength:

Bench Press: 3x185, 3x205, 2x225, 2x235, 2x245, 2x255, 2x265

Metcon:

1 Rnd: 1000m row, 50 Games PUs, 50 Ring Rows, 100 DUs

Time: 14:52

10 Bar facing burpees
15 Power snatch (MOD 45#)
20 Wallballs (MOD 10#)
Run 200m

3 Rounds

First time at a 7am wod. No thank you, lol. Didn't feel good about this one. My form was bad for the snatch and I dropped to a 10# wall ball. I think my new goal should be to get the 14#. I'll try to do 10 during each warmup for the first week...

For time:
15 foot Rope climb, 5 ascents (did 25 towel pull-ups)
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents (did 20 towel pull-ups)
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents (did 15 towel pull-ups)
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents (did 10 towel pull-ups)
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent (did 5 towel pull-ups)
225 pound Clean and jerk, 1 rep
(did 145-145-145-145-155)