Pre-WOD:
1X20 Back Squats (120#)

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(45#)
-20 T2B
-100 Double Under (300 singles)

A) Press – Push Press – Push Jerk (12 Minute Complex)
Perform each lift progressively until you can’t continue with a movement. Once you reach your heaviest load at the lower movement, continue until you can no longer move up in weight. Athletes will be able to move the most weight in the push jerk and the least amount of weight in the press (strict).
Strict - 155
Push Press - 185
Push Jerk - 205

B) 12 Minute AMRAP
3 Strict Chinups
5 Clean and Jerks (115/75)
7 Backsquats (115/75)
7 Rounds +3

100 Burpee Challenge Day 26 = 26 burpees

2 Rounds:
20 Pull Ups
30 Burpees
40 Kettlebell Swings
50 Air Squats
60 Sit Ups

40 sit ups 5 muscle ups 5 rounds for time

For time:
30 hang cleans (135/85)
30 HRPU's
20 hang cleans (145/95)
20 HRPU's
10 hang cleans (155/105)
10 HRPU's

I did #45, #50, #55

Optional after WOD:
50 Ring Dips, in as few sets as possible.

I did 5 sets of 10, using black resistance band for assistance.

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

Wendler Strength:

Back Squat: 5x225, 5x255, 5x275, 5x300, 5x320, 5x340, 5x360
Bench: 5x175, 5x195, 5x225

Also worked on Toes to rings and Toes to Bar

WOD
“MANION”
7 rounds for time:
- Run 400m
- 29 Back Squats (135#)

Time: 46:27

Notes: This was one of the most difficult workouts I've ever done, and possibly my favorite. Usually a workout is tough because I'm physically exhausted, on this workout I was fighting the pain in my lower back the entire time. After the second round I was telling myself that I was going to have to lower the weight, but I kept on pushing. Then half-way through the 5th round I was thinking about quitting, but I've never quit a workout. Then I went into mental mode and started thinking about the workout and what it meant. The reality was that regardless of the pain I was going through at that moment, I should be fortunate to be alive. I thought about Manion the entire way through. This is the kind of workout that makes me love Crossfit.

What Improved: Mental strength. I hung in there and pushed through.

What Needs Work: I felt like I kept good form during the squats, keeping my weight on my heels, but the last 2 rounds were all trying to push through the workout with no regard to technique. I feel like that could be dangerous and probably explains why my knee is a little sore today :P

100 Burpee Challenge Day 26 = 26 burpees