1 hour session with Caleb Ward.

Worked on snatch and cleans. Did really well on the snatch. Need to work on the cleans.

12 Clean and Jerk 135/95

12 Burpee Pull-up

600m Run

9 Clean and Jerk 135/95

9 Burpee Pull-up

400m Run

6 Clean and Jerk 135/95

6 Burpee Pull-up

200m Run

5 X 3 Dead Lift 225,225,275,295,325

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (225)
- 10 Toes To Bar

3 rounds for time:
12 front squats @ 135#
12 burpee pull-ups

100 Double Unders
25 HSPU
75 Double Unders
25 Burpees
50 Double Unders
25 Knees to Elbows
25 Double Unders
25 KB Swings @ 32kg (2 pood)

12 Clean and Jerk 135/95

12 Burpee Pull-up

600m Run

9 Clean and Jerk 135/95

9 Burpee Pull-up

400m Run

6 Clean and Jerk 135/95

6 Burpee Pull-up

200m Run

My calfs are sore from yesterday but this workout was fun, but I didn't do squat cleans so I don't know.

5 Rounds for time (3min rest between rounds)

• 3 Front Squat (145#)
• 6 Box Jump (30inch)
• 10 Bent Over Row (75#)

Total Time: 19:15

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Cool Down
Row (for 45cal)
Time: 3:10

5 X 3 Dead Lift

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (195#)
- 10 Toes To Bar

Did 8 rounds and 3 deads. Check out these kick ass demonbells I saw at the crossfit games.

5 X 3 Dead Lift

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (275/155)
- 10 Toes To Bar

7 rounds + dead lifts & 4 TTB

Women:

For time:
5 Muscle-ups
 (substitute 2 for 1 pull-ups and dips)
165 pound Deadlift, 10 reps
 (135lbs)
15 GHD Sit-ups

Sprint 50 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards
5 Muscle-ups
165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards