"Gentle Flow" w/Samantha

WOD:
7 Rounds for time:
-10 Wall Ball Shots
-10 Pull Ups

For time:

- 100 DUs

10-9-8-7-6-5-4-3-2-1

• clapping push-ups

- box jumps

• 400m run

WOD: "McGhee"

5 Deadlifts, 275/165

13 Push-ups

9 Box jumps, 24"

Complete as many rounds as possible in 30 min.

EPIC FAIL! Rx'd weight waaay too heavy for me. I made it through 7 1/2 rounds in 13 minutes, and then died. First workout I ever quit.

Four Rounds of:

Row 1000m, then rest 4 minutes.

WOD:
7 Rounds for time:
-10 Wall Ball Shots (20 lb.)
-10 Pull Ups

post-WOD:
100 situps for time (2:20)

30 Double Unders
15 Power Snatches @ 75lbs

AMRAP 10

For time:

100 Double Unders

10-9-8-7-6-5-4-3-2-1
Clapping Push ups

Box Jumps

400 Meter Run

post-wod:
Shoulder press 5x3 (95, 105, 115, 115, 120)

WOD:
7 Rounds for time:
3 Power Cleans (RX 205/135) actual: 85, 65, 65, 75, 75, 75, 75
4 Hand Stand Push Ups

Post WOD:
1 minute Plank
1 minute Sit ups - did 28
1 minute Bottom of Air Squat
1 minute burpees - did 18
Hang from pull up bar as long as possible - held for 1:15

WOD:
7 Rounds for time:
-10 Wall Ball Shots
-10 Pull Ups

post-WOD:
-50 sit ups

Modifications: did all jumping pull-ups