2 Mile Run

5x3 Bench Press

AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Should have done more but pull ups killed me today. I obviously need to do more pull ups in the near future.

4 x15 m.
walk with a heavy D-Ball/Slam-Ball/Concrete Ball, score is kg. of the Ball

Pre-WOD:
5x3 Bench Press (though this turned into 1R Max for me)
185, 225, 245, 265, 285

WOD:
3 Rounds, 3 minutes per round
1 minute rest between rounds

25 Burpees (did these regional stds)
Max rep overhead Squats w/ time remaining
(Rx 95)

Results:
Round 1: 23 OHS
Round 2: 20 OHS
Round 3: 20 OHS

WOD:

800M Run
30 Power Snatch (RX 135/95)
30 Box Jumps
800M Run

Clean and squat 5x5x5x5x5

Rowing WOD:

2 x 15′ w/ 5′ Rest

(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)

Strength WOD:

7×1 Deadlift

Heaviest load 3×10 DL

Conditioning WOD:

*"Annie"
50-40-30-20-10
DU
AbMat

*21-15-9

HSPU
Push-ups

5 rounds of (with 45/22.5 kg dumbbells)
5 man makers
10 dumbbell lunges
15 TTB
20 kcal assault bike (or rower)

Floor Press 6 times 10

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up
30 Double Under

45 Sit Up

400 Meter Run