-Buy In-
10-15-20-15-10
Double Unders
KB Swings 44/26

WOD
4 x 500m Row
*Rest as needed between efforts.

1:43.6
1:45.6
1:49.0
1:49.1

*Approx 2-3 minute rest between sets.

-Cash Out-
30 Back Extensions

Happy 34th Pam!

For time;

34 Deadlifts 185/135

34 Wall balls 20/14

34 Abmats

34 Hand release push ups

34 Walking lunges

2 Rounds

Shitty performance again, just keep on grinding tomorrow.

21-15-9

Hang cleans #100
Burpees
DU

1 clean, 2 jerks @ 70% 1RM C&J OTD.

Squat Challenge 5th lift at 125 x20 reps

Then,

21-15-9

Hang Power Clean 135/95

Bar facing burpees

Box Jumps 24/20 @24"

4 RDS
400m
25 box jumps (24/20)
25 air squats

Resistance Training:
Banded Box Squats
10x 2 @ 60% of 1RM
140 LBs
Purple bands double knotted

Extras:
3-3-3-3-2 Dead Lift (225 LBs, 245 LBs, 255 LBs, 275 LBs, 275 LBs)
3x 10 Romanian Dead Lift (155 LBs)
20 GHD Sit Ups*
Accumulate 60 Seconds of L sit

*Ran out of time before the 6 AM WOD, so stopped there.

MetCon (6 AM WOD):
1, 2, 3, 4, ... 10
American Kettle Bell Swing (52 LBs)
Burpee Box Jump (24")
Row 100 meters for each round (100m, 200m, 300m, ... 1000m)^

^ Jackie and I had to do rowing, everyone else got to do Flutter Kicks. 5500 meters of rowing during the 6 AM hour is hard!

Result:
Pain! I mean ...

Strength:

Push Press

5-5-3-3-1-1-1

WOD :

1/2 "Cindy"

10 minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

30 American Swings (53/35#)
30 Situps
30 L/R db snatches (35/25#)
30 Archer pushups (35/25#)
30 L/R db PP (35/25#)
30 L/R db SDHP (35/25#)
30 Box Jumps (24/20″)
30 Air Squats
300m run

4 rounds of:
10 FS (95/65#)
15 K2E
20 Pushups
400m