5 ROUNDS QUICK SPEED
10 push-up
10 squat
10 dips
30 mt. climber

followed by
3 sets of
incline press

Warmup
3 rounds
10 T2B
10 KBS (53/35)

Strength/skill
15min to build up to heavy snatch
35(5), 55(5), 65(5), 70(5), 75(5), 80(f)

WOD
9min AMRAP ladder
3 Power snatch (95/65)
3 Burpee
6 Power snatch
6 Burpee...

RX. 72 reps. Touch and go for first couple rounds.

5.5 mile run

Wendler Strength:

Bench Press - 3x220, 3x235, 3x250
Hang Clean - 3x190, 3x205, 3x215
Deadlift - 3x375, 3x400, 3x425 (did not try 425 today)

Double Unders - did a set of 30 DUs between each set - 9x30 = 270

Warmup: 2x (row 100m, 10 air squats, 10 ring rows)
WOD: 2x (row 75m sub for jump rope, 10 wall balls (14lb medball), 10 ring rows, 10 box step ups *scaled from jumps, 18"box)

Warmup: Row 250m, 10 air squats, 10 ring rows, 10 pushups (kn)
WOD: 3x (Row 100m, 1 min plank, 10 med ball cleans (14), 30 sec bottom of squat hold, 10 push press (35), 1x (pullup hang 1 min, 30 sec superman, 30 sec boat pose)
Skill: Deadlift. 55lb x 10.

1000m row
50 thruster - 45lb
30 pull up

131119: For time
-1000m row
-50 Double unders **SU
-750m row
-75 double unders *SU
-500m row
-100 double unders **SU

warmup: 2x (row 500m, 10 kb good morning (18), row 250 (*jumprope), 10 kb swings (18), 50 mtn climbers, 10 alternating lunges)

skill: dead lift: 1x3 @65, 1 set at 85, 1x3@105, 2 x 3 @125.

WOD: 15 min AMRAP (30 mtn climbers, 10 kb swings (26), OH lunges (15 lb)
[Did 6 full rounds, plus 15 mtn climbers]

warmup: 2x (250m row, 10 spiderman, 10 inchworm pushups, 10 goblet squats (18), 10 toe touches, 10 kb deadlifts (18), row 250 m )

WOD: 10 HSPU (*18"box), 15 deadlifts (*85), 25 box jumps (*18" stepups), 50 ring rows, 100 wallballs (14), Row 1000m (*sub for 200 DUs), Walk 400m with 25lb plate (sub for run).