1,000 Meter Row

EMOM 10 MINS
CLEAN & JERK 185#

tabata situps - 12
supermans - 23

Wendler:

DL - 5x225, 3x315, 5x340, 3x395, 1x435 (did the rep but strained my lower back)

Note: couldn't do cleans or thrusters scheduled due to back strain

Metcon: 3000m row for time

Time: 11:51 - was hard, but could have definitely shaved time off. I think 11:30 is possible

Elements: Kipping Pullups - did several sets between 5 and 10 reps. Have the kipping motion down, but now have to work on unbroken sets.

50 Pull Ups
50 Kettlebell Swings (35/55)
50 Double Unders
50 Overhead Squats (65/95)

My coach wanted everyone NOT trying out for the team to do reps of 50 instead of 100. My OHS sucked big time due to shoulder and elbow issues. I need to stop being lazy and actually ice after WODs.

For Time
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Route used: http://www.gmap-pedometer.com?r=5403138

5 rounds for time:

10 pull-ups
10 handstand push-ups

(last completed in 04:49 on 2/13/12)

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

Push Press 2 RM

One lap of the Mt Panorama circuit

7 mins of max burpees