Made the championship heat
Same 4 mile obstacle course run
Time: 38:15
14th in Men's Open Division

Buy-in:
5/3/1 Press Deload 60x5, 80x5, 90x5
100 Double unders for time: 1:21

WOD:
8 RFT of:
400m run
90sec rest
Score is total time, not including 8th rest.

400m Splits:
1:25, 1:28,1:30, 1:30, 1:30, 1:27, 1:28, 1:23

Cash-out: 100 double unders for time: 0:53, did them all unbroken!!!!

For time:
WOD:
100 DU's (Mod 2:1 singles)
200m farmer's carry (45/25)
75 DU's
200m farmer's carry
50 DU's
200m farmer's carry
25 DU's
200m farmer's carry

Optional post-wod:
50 ring dips in as few reps as possible.
(My ROM is starting to improve!!!)

21 Slammer Balls #40

21 Dips

42 DU

15 Slammer Balls #40

15 Dips

30 DU

9 Slammer Balls #40

9 Dips

18 DU

Three rounds for time of:

85lb power snatch, 8 reps
7 bar muscle-ups
Run 400 meters

Muscle-up = 3 pull-ups + 3 dips
Run 400 meters = 2 minutes on stationary bike

Power Clean
5-5-3-3-1-1-1
135,185,225,245(pr),250(pr)

7min AMRAP
10 Medball Clean (20#)
10 Burpee

Rest 2min

5min AMRAP
7 Box Jump (24")
7 Wall Ball (20#)

4 +2 Burpee
6 + 6 Box Jump

Strength:
Hang Power Snatch: 2-2-2 @ 80% 1 RM - 75
Power Cleans: 3-3-3 @ 80% PC 1 RM - 125

WOD: 3 Rounds
25 Air Squats
5 Muscle-Ups (10 C2B Pull-Ups)
6 Power Cleans (115#/75#)
25 Sit-Ups

Strength

Deadlift
3-3-3-3-3
3 Rep Max ==> 275#

-then-

Main WOD

• 12 Minute AMRAP
• 6 Deadlift (60% of 3 rep max) ==> 165#
• 9 Burpees
• 12 Ab Mat

Metcon:

4 Rnds: Suicide (10-20-30yds), 10 burpee to T2B, 15 KB (53lbs), 20 Push Press (95lbs)

Time: 16:45

Buy In- 800m Run

Then,

“Annie”

50-40-30-20-10

Double unders

Abmats

Cash Out- 800m Run

TOTAL: 22:56 (new PR Annie 12:52)

Came back from 800m Run at 4:44 and left for 2nd run at 17:36.