Pre-WOD: 5X3 Front Squat: worked up to 235lbs

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (4 breaks)
-50 KB Swings (53#) (3 breaks)
-75 Push UP (4 breaks)
-100 Air Squat (3 break)
-125 Seconds of Plank (0 breaks)

15 Minute AMRAP

10 Bench Press 1xBW
10 Ring Dips
200M Run

5 RFT:

10 Hang Cleans @95#
20 Double Unders
15 Knees to Elbow
15 Good-Mornings @45#
Run 400 m with stairs.

5 rounds for time:

400m run
15 push-ups (hand-release)
30 double-unders

AMRAP 15:00

15x ground to overhead, 25#
15x kettlebell sumo deadlift highpull, 1 pood
15x med ball thruster 16#

Recovery week. Did 3 mile easy run around neighborhood with Ellie.
Time: 28:59
Avg. Pace: 9:39
Elevation: 255ft
Calories: 416

http://connect.garmin.com/activity/161661088

-Buy In-
Row 500m (took it a little easy) 1:48
15 Jump Lunges

WOD
Box Squat
3-3-3-3-3
*Complete 10 Box Jumps after each set.
185-225-245-255-265

-Cash Out-
3 x 100m heavy sled drags
1st: 90#
2nd: 180#
3rd: 180#
Did these walking heel to toe Westside style.

Strict Shoulder Press
95#x10
105#x8
115x4

Vondelpark - center- home

Trainer A does a burpee, touches trainer B which then does one burpee.
5 min amrap, record total number of reps

Did not feel hot today. Oh wellllll

AMRAP 15 Minutes
Run 400m
20 Box Jumps (20)
20 Kettlebell Swings (35 lbs)
20 Pushups

Completed 3 full rounds, 400 m run, 20 box jumps, & 5 kb on the 4th round