Ran a lap to start
Warmed up with mountian climbers-pushups, follow by squats. 3sets of 11 reps each exercise.

WOD- 5 sets of heroes...Bearcrawl-broadjump burpees.

Happy October 1st!

Partner WOD
1 person runs 400m

1 person does the following for rounds:

10 wallballs
5KBS @ 1.5p
10 burpees
5 ring dips

We think there were about 8.5 rounds.

3setsx5reps back squat: 110 kg
build up row to 1x5 with 90kg
3x5 strict press 50kg
stretching & foaming

5 rds for time of :
500 m run
60 kg bench press , 15 reps.

6 mile. hips started hurting around mile 4... need to run on a track!

Class will be at 4:30 on Monday

Skill:
5-4-3-2-1:
Muscle up (ring or bar, sub weighted ring dips)
Clean and jerk
Double unders x 10 (50,40,30...)

For time:
"Grace"
30 Clean and Jerks for time (135/95)

Run 14.4 Miles

Warm-up
10 Min. Jump Rope
Work on Double Unders

WOD
4 Laps for Time (a little less than a mile)

X 3

Skill:
7 x 2 Hang clean & jerk (only press/jerk on the second rep of each set)

For time:
21-15-9 of:

Push press (95/65)
Box jump
OH kb swing (70/53)