3 Rounds of 3 minutes with 3 minute rest between each round.

400m run, burpees

1st rd 400m run 22 burpees
2nd rd 400m run 22 burpees
3rd rd 400m run 23 burpees

Hang power clean

3 rounds for time.

400m run
21 toes to bar
12 ring dips (White band)

• Strength: Push Press 5-3-3-1 (15 min cap)

• 3 rounds

• 20 KB American Swings (70 / 44)

• 30 KB Sumo DLHP (70 / 44)

• 750 M run

Warm Up:
Run .5 miles

WOD:
3x
Run 200m
10 Wall Jumps (24")
15 Push Ups
15 Squats
Run 200m
10 Knee Jumps
15 Triangle Push Ups
15 Jumping Squats

21 DL (225)
50 air squats
21 Push Press (135)
15 DL
50 air squats
15 Push Press
9 DL
50 air squats
9 Push Press

06-13-11 WOD
6 WEEK SQUAT CHALLENGE STARTS TODAY

Then:

15 min AMRAP

5 Pull-up

10 Squat

15 Double Unders

Damn double unders! This WOD could have been relatively easy, but it was so hard for me. On a positive note, My C2B's have gotten a lot better.

4.25 miles in South Park
Time: 40:21
Avg. pace: 9:29
Elevation: 227ft
Calories: 612

http://connect.garmin.com/activity/146281165

Legs felt good after easy recovery week. Had to slow myself down a decent amount. Legs felt the steep hills near the end.

5 rounds for time:
15 ring dips
15 bench press @ 115#
15 back squat @ 165#

6 WEEK SQUAT CHALLENGE STARTS TODAY

Then:

15 min AMRAP

5 Pull-up C2B

10 Squat

15 Double Unders

185lb squat x 20 for the challenge

12 + 3C2B Rds on the AMRAP. C2B pull-ups take their toll quickly. I think I could have done a Rd a minute if I had planned it out.