100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

pull ups/ring rows

Pre-WOD: 5X3 Front Squat: 205-215-225-215-205

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (4 breaks)
-50 KB Swings (53#) (3 breaks)
-75 Push UP (4 breaks)
-100 Air Squat (3 break)
-125 Seconds of Plank (0 breaks)

21-15-9
Deadlift #225
HSPU

10, 8, 6, 4, 2

Power Cleans (93 lbs)

Bar-Facing Burpees

Rest :30 after each couplet.  So 10, 10, rest.  8, 8 rest.  etc.

After all 5 couplets, immediately complete 30 pullups

6:37 including pullups at the end

Did not feel hot today. Oh wellllll

AMRAP 15 Minutes
Run 400m
20 Box Jumps (20)
20 Kettlebell Swings (35 lbs)
20 Pushups

Completed 3 full rounds, 400 m run, 20 box jumps, & 5 kb on the 4th round

Vondelpark - center- home

-Buy In-
Row 500m (took it a little easy) 1:48
15 Jump Lunges

WOD
Box Squat
3-3-3-3-3
*Complete 10 Box Jumps after each set.
185-225-245-255-265

-Cash Out-
3 x 100m heavy sled drags
1st: 90#
2nd: 180#
3rd: 180#
Did these walking heel to toe Westside style.

Strict Shoulder Press
95#x10
105#x8
115x4

Recovery week. Did 3 mile easy run around neighborhood with Ellie.
Time: 28:59
Avg. Pace: 9:39
Elevation: 255ft
Calories: 416

http://connect.garmin.com/activity/161661088

AMRAP 15:00

15x ground to overhead, 25#
15x kettlebell sumo deadlift highpull, 1 pood
15x med ball thruster 16#

5 rounds for time:

400m run
15 push-ups (hand-release)
30 double-unders