http://crossfitsouthie.com/heavy-breathing

WOD
Row 1000m
20 burpee lat jumps
Run 800m
20 Power Snatches (95/65)
Row 500m
20 Thrusters (95/65)
Run 400m
20 Power Cleans (95/65)

Level 2 (75,55)
Level 1 (65,45)
ADV (115/80)

Pre-WOD:
Tabata Double Unders - 8 rounds

WOD:
5 rounds for time:
12 Wall Balls (20/14) (I used #12)
12 T2B

Post-WOD Skill work:
Work on handstands and walking handstands.

Did my first handstand!!!! YAY!!!!

Pre-WOD - Find 3RM Bench Press 95#

WOD
10 RFT
10 pull ups/10 ring dips (5 of each)
100m run
10 push ups
100m run
:30 second rest between rounds.

pretty sure morgan & i did 11 rounds... fun wod!

Strength Training:
Box Squats
10x 2
Purple Band, 1 Knot
~60% of 1RM
145 lbs

Auxiliary Exercises
5x 5
(a) Reverse Hypers @ 120 lbs
Rest 60 seconds
(b) Weighted Hip and Back Extensions @ 15 lbs
Rest 60 seconds

3x 8
SS Bar Box Squats
155 lbs

WOD
Warm Up:
10 Rock and Roll Drills
10 Push Ups
10 Sit Ups
10 Cleans

Mobility:
PVC pass through
Sit in squat
Foam roller on lower back

MetCon:
The Chief

5 rounds total of -

3 minute AMRAPs
3 Power Cleans @ 135 lbs
6 Push Ups
9 Squats

1 minute rest between rounds

Rounds breakdown - 4, 4, 3, 4, 3

The key: do not drop the power cleans between reps. It slows you down way too much (cost me the 5th round in rounds 1,2,4 and the 4th round in the other two).

Cash Out
Ab Work
30 Flutter Kicks (four count)
30 V-touches
30 Butterfly Sit Ups
1 Minute Plank Hold
30 Knees to Elbows
30 Wipers
30 Sit Ups
1 Minute Plank Hold - Right Side
1 Minute Plank Hold - Left Side

3 Rounds - 2 min rest between each round.
30 sec on & 30 seconds off of:
KBS
Run
DB Push Press
Sit-Ups
DB Lunges

=== Notes ===
Used 30 lbs Dumbbells for Push Press and Lunges
Used 16kg on the KBS

PreWOD: 3 rep max Deadlift - 195

WOD:
5 RFT
12 Wallballs (20/14)
12 Toes to Bar / 2 to 1 situp

Sparing my grip for the match, subbed 24 situps.

95# Imported.

5X5 Imported.

Back squat 8x3@72,5%
Last set amrap

4 x 800 m sprints w/ a rest time of 1:1

Finished all 4 including rest in 23:56

Then completed a 10 minute snatch triplet @ 60% of max. Fun fun :)