"Gentle Flow" w/Samantha

6 min amrap
12 box over burpees
12 dead lift 80/55kg

WOD: "The Dirty Thirty"

For time:
30 Calories on the Rower
30 Barbell Thrusters (45/33)
30 Pullups
30 Box Jumps (20"/16")
30 Double Unders
30 Kettlebells Swings (55/35)
30 Situps
30 Wallballs (20/14)
30 Burpees
300m Farmers Walk (40's/25's)

Mod w/ 70# KB, 25# MB, and 45# DB

10x2 Deadlift

Worked up to 455# for 2.

5 rounds for time:
Legion Run
30x Hand Release Push-up
30x KB swing (24kg/16kg) (Russian swings, focus on hip snap)
30x situps

deload 3x5

Test: Move your neck around in a bunch of cardinal planes. How loose does it fee? Can you see how a tight neck could make your shoulder position more sucky?
Mwod: 1) 2 minutes each side doing Hand behind back stretch while working on your neck.
2) Open up your thoracic spine on the paired lacrosse balls. 1-2 min
3) Practice a little overhead lat stretch 2 min
4) Try and staple that lacrosse ball to the wall with your chesticle (pec).
Retest: How awesome do you feel?

http://www.mobilitywod.com/2010/09/episode-27-necking-its-a-curling-iron-stretch-mark-neck/

8-minute time cap
20x Burpees
35x Box jumps (20 inch)
Then use remaining time for max reps back squat @ 3/4 bw or higher (total reps = score)

Rest 5 minutes

100x Walking lunge steps

Morning, 10 Burpees

THANKS TRACI!

Tuesday is usually my rest day, so this is all I did

Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.