4 miles

20 bosu ball knee to opposite elbows
10 plank to side plank 20#
20 fish out of waters
10 KTE

Warm Up

800m Run

Then

50 Sprinter Sit-Ups

Mobility

Sore/Improvement Areas

Skill

Rowing

WOD

3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20")

at home before going to take my test at KPC
5 rounds
20 squat
15 push up
20 crunch
10 push press with 15#

Deadlift, Sit Ups, Wall Climbs

4 rounds for time of:
Run 400 meters
25 Burpees

Wendler Strength:

Back Squats - 3x245, 3x265, 3x280, 3x300

Metcon:

10 Min AMRAP: 3 Front Sqts, 3 T2B, 6,6,9,9,12,12,15,15,18,18.........

Rep - 103

All-levels WOD/Beginner WOD:
“Until Death Do Us Part: Squat Clean Edition” 135/95
Perform 1 squat clean in the first minute, 2 in the second, and so on until you do not complete the designated number of squat cleans in the given minute.

4x4 Hang Squat Clean - 2 at 185, 2 at 205

15-12-9-6-3 of:

KB Swing
OH Plate Lunge (length of gym)
Pull Up
200m Run

18:10 - did down/back on the first 3 rounds of the lunges by accident - took alotta time off the final score.

Snatch:
2x3 - 135
3x2 - 155
6x1 - 175

C&J
2x3 - 175
3x2 - 195
6x1 - 215

Back Squat:
1x5 @ 225
3x5 @ 275 - shoes only

2000m Row at a conversational pace - 7:56