throwing rocks in a barrel at the trails, 70'
haha

1000 meter row
50 thrusters 45#
30 pull-ups

I did this one at the park near my house

Run 800m forward

25 HSPU

Run 400m backwards

20 Squats

Run 600m forward

10 Tuck Jumps

Run 200m backwards

5 Wall walks

I decided to do some kettlebell stability/strength work on my shoulder.

Turkish Get-ups
44lb. - two ladders of three rungs
A handful of singles with a 1.5 pood

Windmills
3 ladders of two with a 44lb.

Worked my DU's a bit as well.

20 min AMRAP
5 Pull-up
10 Push-up
15 Squats

ive only done cindy a few times and this is a 2 round PR for me; woot woot; id still like to get to the 17-18 range and pushups still slow me down

8min AMRAP
6 OHS (135#)

10 Ring Dips

Rest 2min

8min AMRAP
10 Wall Ball Burpees (20#)
10 KB Swing (2pd)

4rds +3 ring dips
3rds +4 wall ball burpees

15 X 1 Back Squat

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WOD: 10 Minute AMRAP
- 5 Pull Up
- 10 Push Up
- 15 Sit Up

7 rounds + 7 situps

1000 meter row
50 thrusters 45#
30 pull-ups

Did well with the row and thrusters, still weak in my pullups. Could not get a pace going and completed in sets of 5 so that really slowed me down at the end.

5 Rounds for time:

6 Clean & Jerk @ 135 lbs
6 Snatch @ 135 lbs

Heavy Single for the day - Snatch (185#)

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run