Skill
Sot Press + HS Walk + Iron Cross

Strength
3x5 Front Walking Lunges 50kg (3 min rest)
1x21 Back Squat 50kg
My legs were destroyed by the end of this!

WOD
For time:
800m Run
30 C&J (50kg)
800m Run
Tough WOD! Very taxing.

Warm up

30 rounds for distance of:
Row 30 seconds
Rest 30 seconds

Resistance set to 5

5237 meters covered

Warm Up:
2x
50 Single Jump Ropes
10 Push Ups
15 Squats

Mobility:
Pain ball on feet
Calves on wall

MetCon:
2x
60 Double Unders
40 Wall Balls
20 Burpee Box Jumps (12" box)

15:00 cut off.

40 minutes on elliptical ( level 6 resistance, 3.7 miles travelled)
Karate practice - hip rotation
50 chudan punches and chudan blocks on each side
50 chest expansions ( pull both elbows back, push out chest, kine at end)
Crossfit
2 rounds, 30 seconds each, as many as possible

Plank in and out
Pushups
Plank left side
Flutter kicks
Plank right side
Situps
Squat jumps

1 hour

For Time:

70 Burpees
60 Sit Ups
50 Kettlebell Swings 1.5 poods (54 lbs)
40 Pull Ups
30 Handstand Push Ups

2 mile run

Pre-WOD: 5 X 5 Front Squats (50,55,60,65,70), Right wrist was hurting when I bent it back.

Metcon: 3 Rounds For Time:
-400 Meter Run
-21 Dumbbell Squat Cleans (45/25)
-12 Pull Ups

Partner WOD with Carrie

Amanda
(Did 1 muscle up a round, subbed man-makers 35#, PR'ed snatch at 95#)
Fran
10 rounds of Cindy
3 rounds of Rosa

Strength:

Push Press - 5x135, 8x155, 8x175, 8x195, 8x205

Metcon:

4 Rnds: 50 ft lunges (45lbs OH), 25 Push ups, 25 Situps, 200m run

Time: 15:37

Sprint Intervals:

50 yds (grass) - 6.78, 6.31, 6.00, 6.00, 5.97, 5.90, 6.00, 6.09, 5.90, 5.97 - very good times!!!

100yds (grass) - 12.24, 11.94, 12.29 - good times!!!