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Run 400 at 6.0 pace
10 push-ups
10 chair dips

Run 400 at 6.1 pace
9 push ups
9 chair dips

Etc.

Finish with 400 at 7.0 pace

Class is at 430 Monday

Skill:
Clean and Jerk
3-3-2-2-1-1-1-1

Conditioning:
10 min AMRAP:

5 Deadlifts (225/155)
10 bar facing burpees
15 toes to bar

3 rounds of:
Wall-ball, 20/14, 10 ft target
Sumo deadlift high-pull, 75#/55#
Box Jump, 20"
Push-press, 75#/55#
Row (Calories)

205

Went slow and steady since I knew I had to do the WOD 13.3 the next day.

12 min AMRAP

150 Wallballs 20/14

90 Double unders

30 Muscle ups

If you complete the 30 MU’s, you return to wallballs.

Reps = 169

SO excited that I beat last year's results!!!! Last year, I gave my all and got through the double unders just in the nick of time. This year, I made it through the wallballs in 11:29 and then did 19 double unders unbroken (single, double, single, double, etc). 11:29 is a Karen PR for me!!! Did the first 20 unbroken, then went in segments of 10 after (with mini breaks after every 5).

50-40-30-20-10
Airdyne cals
push ups

Strength:
Deadlifts (5x5)

Conditioning:
'Helen'
3 RFT
400m Run
21 KB Swings
12 Pullups

Midline:
3x10 Hip Extensions

Wod

For time:
75 Handstand push-ups - ended up doing just push-ups

At the beginning of each minute perform 20 Double-unders.

Estimate on time - 9:00

4 Rounds

3 minute amrap / 1 minute rest

2 Push Jerks 185/125 - 63 lbs

4 Box Jumps 30″/24″ - 20"

6 Chest to Bar Pull Ups - red and green band

8 + 4 Box Jumps

FGB

Row 10|10|11
SDHP@55# 10|10|10
Box Jump 10|10|10
Push Press@55# 10|11|12
WallBall 10|12|12
158

Wod

5 Rounds

5 Front Squats 225/150 - 68 lbs

10 Pull Ups - green and red band

30 Double Unders - 90 singles

15:35 min