Elements training:

Rings, muscle ups and DUs.....Did several sets of DUs (20s and 30s), worked on ring flexibility, first attempt at rings,

Track Workout:

12 x 100m intervals - times ranged from 14.3 to 15.9. Avg time was 14.8. Walked 100m between intervals. Starting my summer outdoor sprint training.

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips (subbed regular bar dips)
15 Squats

14 Rounds. Actually I came up out of my last squat and checked my ipod stopwatch and it said 20:03. Now, I'm not sure if I finished the last squat at 20 and it took me 3 seconds to look, or if I finished after. I'm giving myself the benefit of the doubt. Cool? Cool.

weighted lunges 30 RM

5-4-3-2-1
Push Press & Weighted pull ups

12 minute AMRAP
5 dead lift (245/165)
7 HSPU
12 pull ups

GHDs - 5x10
DUBs - 6x30, 1x50
Front Squats - 3x185, 3x215, 3x245, 3x265, 3x285, 3x305
1 RND - 500m row, 50 DUBs, 400,40,300,30,200,20,100,10

Crossfit Games Open WOD 12.4

AMRAP 12:00
150 Wall Ball shots 20# completed in 7:30
90 double unders
30 muscle ups

242 reps

Snatch 1-1-1-1-1

3RM Shoulder Press 155#

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

50 Abmat

50 DU

50 Abmat

50 Walking lunges

50 Abmat

50 Burpees

50 Abmat

Hate Abmats. Did fine with everything else, sucked at Abmats.