21-15-9

Thrusters #95/65
Pull-ups

Futema run from semper fit gym to gate 3 and back.

2x6 pullups
15 MC pushups

WOD easing back in from injury

30 Burpees
200m Run
20 Toes-to-Bar
400m Run
40 Walking lunges
200m Run
50 Ab-mat sit-ups
400m Run
20 Pull-ups
100m Run

5X5 Back-Squat: @65/@85/2@95/@105

Ab-work: 3x15
Hollow rocks
Leg-lifts
50 Flutter-kicks

"Fight Gone Bad....Mama Style"

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull 16kg KB @1.5p
20 step ups
20 push press #45 @65#
Row 500m

7 minute AMRAP burpees

Every 90 seconds until failure:

7 Burpees
7 Box Jumps
7 Ball Slams
7 Wall Ball Shots

1 - 1:08
2 - 1:01
3 - 56 sec
4 - 55 sec
5 - 53 sec
6 - 51 sec
7 - 51 sec
8 - 50 sec
9 - 52 sec
10 - 52 sec

Switched to Cindy (2 rounds) - Kim's pull up assist broke- hurt shoulder
ran two laps at school, and did hill workout at home

run 2 laps
50 skate skies
50 abs
50 walking lunges
60 sec wall sit

4 rounds
35:45

butt work on matt and calf raises

CrossFit Total

Back Squat 1rm (130 - 5# PR)

Shoulder Press 1rm (70 - 5# PR)

Deadlift 1rm (165# - 10# under max)

365# (30# PR over CF Total in June)

CrossFit Total

Back Squat 1rm (130 - 5# PR)

Shoulder Press 1rm (70 - 5# PR)

Deadlift 1rm (165# - 10# under max)

365# (30# PR over CF Total in June)

Pre-WOD
5X2 Front Squat-185,195,205,215,225

For Time
10 Squat Clean (185/115#), 2 HSPU
8 Squat Clean, 4 HSPU
6 Squat Clean, 6 HSPU
4 Squat Clean, 8 HSPU
2 Squat Clean, 10 HSPU

Modified HSPU with boxPU