WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

Went #135, that was about right for how I felt today.

Bench press 3 sets add reps to your old 80%1rm or 6reps max. Weight three sets, 3-4min rest.

Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups (Hand Release)
145 pound Deadlift, 10 reps
10 Push-ups (Hand Release)

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Only completed 4 rounds

rd 1: 4:20
rd 2: 6:20
rd 3: 9:20
rd 4: 10:15

20 min AMRAP

10 BWDL

15 Wallball 20/14

200m Run

Total rounds 5 1/3 +11 Wallballs @ 115#

Thanks to Lisa, I learned my shoulders are not in the right place when setting up & therefore I am rounding my back at the top b/t shoulder-blades (not lower back). Need to concentrate on shoulders pulling back on them at setup though the pull.

20 min AMRAP

10 BWDL @ 135#

15 Wallball 20/14 @ 10' MARK

200m Run

7+ 6 Deadlifts

Back Squat
3-3-3-3
325

Front Squat
2-2-2-2-2
245

20 min AMRAP

10 BWDL @ 160lbs

15 Wallball @ 14lb ball to 10' mark

200m Run

5 2/3 rounds.... those deadlifts got heavy! Also today, Eddie deadlifted me. It was funny. The end!

10km rogue echo bike

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

135/75#

My transition from front squat to push press was sloppy, so I had to put the bar down way too many times. This ended up killing me.