21 KB swings (54Lbs/35Lbs)
21 K2E (o Rodillas a Pecho Principiantes)
21 pushups (Hand Release)
21 Lumbares (Superman)
21 abs (Abmat)
21 Saltos Dobles (63 Sencillos)

Real

My moving away WOD at Sky's Limit Crossfit :(

for time:

30x burpees
3x stone to shoulder (as heavy as you can) 145#
20x pull ups
3x stone to shoulder 145#
1 mile run
3x stone to shoulder 145#
20x pull ups
3x stone to shoulder 145#
30x burpees

This was a great WOD and I really enjoyed it! 19:08

Buy In: 2 rds
12 lateral walking plank, 12 mountain climbers, 12 bottom squat wiggles, overhead wall stretch, 12 box jumps

WOD: 7 X 3 Thruster
then…
Wall Balls & Toes to Bar for Time

For Time:
50 Wall Ball
25 Toes to Bar
35 Wall Ball
25 Toes to Bar
20 Wall Ball
25 Toes to Bar

Cash Out: Sampson stretch against wall or on box, foam roll glutes, quads

Back Squat 3X5

5X135
5X145
5X155

AMRAP 10mins

5 strict pull-ups
10 push-ups
15 KBS@26#

3rnds + 4 push-ups

Strength:

Push Press - 12x135, 12x155, 12x165, 12x175

Metcon:

4 Rnds: 100 ft Lunges (45lbs), 10 GHD sit ups, 20 Ring Push ups, 30 Sit Ups

Time: 22:48

Elements: Rowing and DU work

In doubles

1a. 3 position Snatch
1b. Muscle Snatch triple

95, 115, 135, 155

Do this twice at each weight: Clean Complex - Power Clean, Hang Squat Clean, drop, immediately full Clean

135, 185, 205, 225? Can't remember

doubles on clean Deadlift, with 10s negative - 185, 205, 225, 255 (1)

5-10-15-20-25 of DU & KB Swing

AMRAP - 250M row, Kettle bell, Ring Row

7 minute max burpees

10 dips
15 squat jump
10 each arm plank-side weighted plank
30 second ring plank

x4

5 minutes on punching bag.