Pre WOD:
3x3 Front Squats. Hold bottom of each squat for 3 seconds (225#)

For Time
15 squat cleans (135#)
30 pullups
15 squat cleans

Post WOD
4x100m runs

10 x 100yds, 2 min ri

1:18
1:18
1:20
1:15
1:21
1:19
1:20
1:21
1:20
1:20

1200 m run warm up

Reviewed all previous lifts with the PVC pipe

Learned Kipping pull ups and muscle ups

WOD
For time:
21-15-9
Push press with 30 lb bar
Muscle up transitions

Yoga x

Three rounds for time of:
Row 500 meters
Run 400 meters

Ran 1.4 miles to Lululemon Palo Alto.

3 mile group run to Stanford campus and back. 24:04

Core work & 100 pushups

Ran 1.4 miles back home.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

15 rounds of 25 KBS (24kg/16kg) and 75m windsprints

30KG Thrusters
21 - 15 - 9

Work on technique at this weight think about exploding from bottom of squat to put momentum in the bar instead of muscling it!

Thrusters
9 - 6 - 6
5 - 5 - 5
9

PullUps
12-9
7 - 5 - 3
6 - 3

400m Run (Start/End of 21-15-9)
21-15-9
Deadlift (275#/185#)
Ring Push-Ups
Wall Balls (20#/14#)
Sit-Ups (W/Wall Ball)