3 ROUNDS X TIME

• 10 PUSH-UPS
• 15 BURPEES
• 20 ABS
• 25 SQUATS
• 400 MT. RUN

50 Pull-ups
500 M Row
50 Push-ups
500 M Row
50 Sit-ups
500 M Row
50 Squats
500 M Row

Good on pull-ups (32 before breaking) & push-ups (25 before breaking). Need to push it more on sit-ups, squats & row. Kept row in the 2:00 - 2:10 range the whole workout...should be in the 1:50 - 2:00...lost a lot of time there.

2' w 2' r x 6 round

5 burpees
5 over box jump
5 hspu

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

For time

5 rounds

400 meter run

15 Overhead Squats (95 lbs, RX)

Not a favorite workout of mine but the overhead work has to get done.

400m run
15 Overhead Squats (95#)

3x3 @ 80%, 85%, 90%

4 Rounds:
15/12cal Row
20 WB 9/6kg
50 DU
10 Burpee box step ups 60/50cm

Happy Birthday Ellen and Jason
For Time:
38 Ground to Overhead 95#
38 box Jump 24"
38 Wallball 20# (to 10' mark)
38 ABMAT
38 Double Unders

I made it a point to purposefully snatch every single GTO, I could have gone a little faster if I did clean and jerks/push presses, but that would have defeated my goal :D

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After the WOD I did more snatch work, started at 95 and worked my way up to 140# snatch! Which is a new 1RM PR!!!! WOOT

Bench Press 5 x 5 (135)

7 Min AMRAP
3 HSPU
3 Pulls Ups
6 HSPU
6 Pulls Ups....
(each set increased by 3 reps....3,6,9,12,15...)

Completed rounds through15 + 9HSPU

5 Min AMRAP
10 T2B
20 Double Unders

3 + 4 T2B