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).

warmup: row 200m, 10 ring rows, 10 hollow rocks, 10 pushups (*kn), 20 air squats, 15 ring rows, 10 pvc pass thrus

WOD - Cindy: 20 min AMRAP of 5 ring rows (*pullups), 10 pushups, 15 air squats. [Did 9 complete rounds plus 5 ring rows and 2 pushups]

5.3 mile run

warmup: 2x (row 250m, 10 kb good mornings, 10 pvc pullthru, 10 soldier marches, 10 pullup hangs, 10 barbell deadlifts)

skill: deadlifts 5 x 3

WOD: 10-9-8-7-6-5-4-3-2-1 of HSPUs (*18"box) and toes to bar(*kneeup)

warmup: 2x (row 250m, 10 pvc pullthroughs, 10 wall squats, 10 snatch prep)

3Min EMOTM: 5 burpees (subbed for 10 DUs_
Snatches for Remaining Time
30 sec rest

3Min EMOTM: 5 burpees (*for 10 DUs)
Overhead squats for remaining time

Cash Out: Plank off. 1 min 20 sec plank, then 12 burpees

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps): 19/20/17
kettlebell swing 24/16 (Reps) 22/20/18
Box Jump: 20″ box (Reps) 17/16/15
Push-press: 75/53 pounds (Reps) 35/20/20
Row: calories (Calories) 13/11/10
1 minute at each station, rest 1 minute between rounds, 3 rounds total.

** NEXT TIME DO UNBROKEN

• 2 mile ish run