5 miles on Bethel treadmill

Pre-WOD: Work up to a Heavy Hang Power Snatch
Practiced more on form than lifting heavy.

45, #50

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles) Did modified

Post: 50 GHD or 100 Sit Ups
*Did GHD

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Used dip station today.

Core synergistics, only got 20 minutes into workout and the DVD stopped. Barely even broke a sweat!

KB Review

1-10 Ladder 53/35
KB Clean
KB Front squat
KB Push Press
KB Swing

1 partner works, while the other rests. Partner 1 will do 1 round, then partner 2 will do one round, increasing the number of repetitions each round

We did one-handed swings

30 Clean & Jerks @ 63#

“Michael”

3 Rounds

800m run

50 Back extensions/Superman (I chose the Superman option as I am still tentative about being upside down for the trigeminal nerve damage.)

50 Abmat sit ups

Note: I never stopped running!!!! Major accomplishment!

3 Rounds

400m Run

KB Swings x 21 16kg

Pullups x 12

8 minute AMRAP -

6 Dead Lifts @ 50 (40)
25 Push Ups

16 min AMRAP

7 s2o (135/95)
15 t2b
35 double unders

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85 lbs
knees to elbows

4 rounds + 7