3 miles on the treadmill

Track & Field
Some jogging and skipping + Dynamic Stretching
1x35m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip, jumping skips, low knees)
6x150m Runs at about 25 seconds (Walk back as rest)
Some jogging and skipping + static stretching

“Michael”

3 rounds for time

800m Run
50 Back extensions
50 Abmat sit ups

Had to adjust back extension on first round. Lost ~30 sec.

“Jason”

For time;

100 Squats

5 Muscle ups

75 Squats

10 Muscle ups

50 Squats

15 Muscle ups

25 Squats

20 Muscle ups

sub 2x1 pull ups & dips. had to slow down on last set of 40 pullups b/c i was ripping...not b/c i was tired. did not do last 3 pull ups.

Pre-WOD:
- Find 1 round max Back Squat (295 lbs)
- Find 1 round max Clean and Jerk (195 lbs)

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks (115 lbs)

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps

Aftermath:
1 round plank as long as possible (2:08)

100m for time

To water (Fox) and back

5x5 @ 225 BS
5x5 @ 185 Bench Press
Abs Reverse Hypers & 5 min Row

5x5 Front Squat @ 205
5x5 Strict Press at 115
abs reverse hyper
5x5 pull-ups & dips

Snatch to 205
C&J to 255
Tire Drags Down, Quad back x 5