4 mi run = 36:00

4x15 UB pushups + 15 UB GH raises

TGU: 3x2 at 16#, 26#, 35#

WOD: 8 min AMRAP
5 CTB pull ups
10 burpees
10 box jumps (20")
= 5+1 BJ

HSPU practice (1 AM)
Butterfly practice

7.62 miles (in crazy hot weather)

"Erin"
5RFT
15 Dumbbell split clean (40/20)
12 Pullups

20#, Red band. Did at home so couldn't kip well. 14:18

1-6-1
Deadlift (225/165)
Burpee
Then 400m run
10 Strict Press (117/75)
400m run

150#, 60#. 14:19
Last WOD time (01.28.2013): 125#, 45#. 14:15

See how the back feels tomorrow. Was a bit sore today from yesterday's pullups (didn't take protein after)

Strength:
5 Bench Press @ 75% 1RM
3 Bench Press @ 85% 1RM
1+ Bench Press @ 95% 1RM

Conditioning – “Cindy” – AMRAP in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats

"Elizabeth"
21-15-9 reps of:
Clean 95/135 pounds
Ring dips

result: 11:57 rx

Back Squats
5x5
165,165,185,185,215

4rds
15 OHS 95#
40 Double Unders
200m Run

12:22

Three rounds for time of:

40kg Hang power clean, 15 reps
15 Burpees

Dynamic Warm-up

WOD

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall balls 20#(14#)

After Bash: 3 x max reps of barbell ab roll outs

I've been off for quite a while...crushed my knee, then strained my back...whee! I got 5 2/3 rounds in.