Get out of bed bc you forgot your burpees and do 11.

WOD:

30 Clean and Jerk for time (135lbs)

First time doing Grace.

Day 1
Newbeginn

For time:
400m run
40 air squats
30 GHD sit ups
20 HRPU
10 C & J (195/135)
20 HRPU
30 GHD Sit ups
40 air squats
400m run

85# - should have done 95#. Forgot the 40 air squats, so those didn't go into the time. Shoe lace also came untied during last 400m run.

10,9,8,7,6,5,4,3,2,1
C2b pull up
Overhead lunge @ 20kg (20,18,16,14,12,10,8,6,4,2)
Pretty easy to get lost near the end

Strength

Back Squat 5@65%, 2x5@70%, 5@75%
5 x 65kg
5 x 70kg
5 x 70kg
5 x 75kg

WoD

3 rounds of:

400m Run
21 Swings 20kg
12 V-Ups

For time (but not really for time)

50 rounds of:
1 Deadlift @ 65% of your 1RM - 135#
1 HSPU - subbed handstand holds for 10sec/ea

Seated Hamstring Curl Machine:
- 50 x 19kg
Seated Quad Curl Machine:
- 50 x 19kg

Deadlifts (feet on 20kg plates):
- 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 10 x 100kg, 10 x 110kg, 10 x 120kg, 7 x 130kg
- 5 x 100kg (3secs lower, 1 sec raise)
- 10 x 60kg

Front Squat (bar cleaned from ground position, arms straight out in front - no hands touching bar when squatting) + 24" Box Jumps:
- 10 x 20kg + 10, 10 x 30kg + 10, 10 x 40kg + 10, 10 x 50kg + 10, 10 x 60kg + 10, 10 x 70kg + 10, 7 x 80kg + 10

Squat Clean + OH Lunge:
- 3 rounds
- 7 x 50kg + 14 x 20kg

Warm Down:
- Row 1000m @ 2:00/500m

Sprint Intervals:

8 x100m - last 4 reps - 13.3, 13.01, 13.94, 14.23
7x100yd - sled pulls - not time

22 miles on Marathon course
Time: 3:26:46
Avg Pace: 9:24
Elevation: 692ft
Calories: 3,195

http://connect.garmin.com/activity/168403888