Long Run

http://www.endomondo.com/workouts/267353386/6919328

10 min amrap
400 m run
7 push press (used 95lbs)
2 burpees

rest 3 min

10 min amrap
400 m run
7 hang cleans (used 95lbs)
2 burpees

Did 2 full rounds of each...never rested on the 4 runs

EMOM+ Stone to Shoulder (115/65) Split Jerk (70%)

35# stone, 45# split jerk
7 rounds complete
8 stones, 1 split jerk

5 Rounds
Row 250m
7 Thrusters (75 lbs.)

Conditioning

15 min AMRAP

30 Overhead BB Lunges 115/75#
10 Burpees

4 exercises: lunges, sit ups, burpees, box jumps...

20 sec on, 10 sec rest with nothing more than the 10 sec rest including transition

12 lunges

5 sit ups (nothing holding feet)

3 burpees

5 box jumps

Minute 1 - 1 pull up
Minute 2 - 2 pull ups
Minute 3 - 3 pull ups
Minute 4 - 4 pull ups
etc

I made it through 14 and got 8 on minute 15

3X3 progressive

135, 185, 205

Thruster weight at 135lb
15 thrusters x 10 pullup
12 thrusters x 10 pullup
9 thrusters x 10 pullup
6 thrusters x 10 pullup
3 thrusters x 10 pullup

Pre-WOD
• 5k run (24:52)

WOD (15,14,13...1)
• Push press (95 lbs)
• Squats

Post-WOD
• 800m row (2:50)
• 100 sit-ups