Pre-WOD
• 5k (24:34)

WOD 21-15-9
• Thrusters (95 lbs)
• Pull-ups

Post-WOD
• Plank (2:30)

http://www.endomondo.com/workouts/267491616/2853730

2km ζεσταμα
4x5 min ανηφορα
2km αποθεραπεια

For time:
Row 20 calories
30 Burpees
45/35 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

3 Round for Time:

50 DUs
10 Back Squat #135
5 Strict Pullups

Back Squat:
Bench Press: 55, 62.5, 67
Deadlift: 135, 145, 150

a) 3x500m row sprint (starting every 6 min): 1:46.3, 1:49.0, 1:53.1
b) 100 DU + 30 burpees over the box: 4:52

15' AMRAP

10 Wall Balls
10 T2B
10 Box Jumps

DB Swings + Strict Press

10 Swing (1 DB)
1 Press (2 DB)
15 Swing
2 Press
25 Swing
3 Press
50 Swing

5 Rounds

All at 50# DB's

Then 10-1 Ladder of Row, Push Up, Sit Up with 8# Med Bal

Snatch - worked to 185#
C&J - worked to 245

5 attempts at 245 - made 3

Out of practice after the last month off of Olympic Weightlifting. Didn't feel so hot.

Max Jerk @ 135 - 25

then several hours later -
Deadlift

10 @ 135
10 @ 185
8 @ 225
6 @ 275
2 @ 315
6 @ 275
8 @ 225

Dry/Wet Sauna + Hot Tub

21 Push Jerks 95 lbs
21 Bar Facing Burpees
50 Double Unders
15 Push Jerks 95 lbs
15 Bar Facing Burpees
50 Double Unders
9 Push Jerks 95 lbs
9 Bar Facing Burpees
50 Double Unders