Warm Up: Joint Mobil­ity fol­lowed by 3 Rounds of:
15 Oly. Bar High Hang Cleans
15 Push Press
15 Thrusters

Work: ” KAREN “
For Time: 150 Wall Ball Shots 20lbs for Men 14lbs for Women

(I really slowed down at the end. Thought I was going to do 10sets of 15 to 150, didn't happen that way.)

Recovery: 800m Run

12 min AMRAP:

50ft Bear Crawl

10 ABMAT

50ft Bear Crawl

10 Double Unders

8 3/4 Rounds + 1 DU - I was so mad I didn't get through the last 9 before time went off!

WOD
400 M Row - 25 HSPU
400 M Row - 50 Pull Ups
400 M Row - 75 Push Ups

As it turns out rowing and pull ups don't go together.

Post - 400 farmer carry (53#each) 1 set down.

The Gauge:

500m Row Set at 8

40 Squats

30 ABMAT

20 Push-up - Girl Push UPs

10 Pull-up - Blue band

8min AMRAP

3 HSPU
5 Clapping push ups
7 Pull ups

Completed 9 rounds + 2 push ups.

Dead Lift 1 RM

Day 10 of 100 Burpee Day Challenge

Deadlift 3.3.3 215#

Then:

12 min AMRAP: 9 and 3/4 rds

50ft Bear Crawl

10 ABMAT

50ft Bear Crawl

10 Double Unders

05-18-11 WOD
Deadlift 3.3.3 w/opt 1RM
Deadlift'd up to 275x3 then wanted to go for a 1RM PR, and I hit it, I did 315 and felt I could go a little higher, so i got some practice on my form the past week and I hit 325, i slightly rounded towards the end but pulled it off! WOOT

Then:
12 min AMRAP:
50ft Bear Crawl
10 ABMAT
50ft Bear Crawl
10 Double Unders

This one i rocked [or so I felt :)], 11 1/4 rounds, booyah!

Pre-WOD: 5x5 bench press 155 5x

WOD:
21-15-9
Deadlift (155)
Box Jumps