Outdoor WOD with Cookie:

5 rounds:
25 m bear crawl
25 m of broad jumps, after 3 consecutive broad jumps do 5 burpees until 25 m is reached.

was able to complete the 25m with 3 broad jumps, 5 burpees, 3 broad jumps, 5 burpees, 3 broad jumps

9:29

Crossfit warmup x3 rounds
lots of stretching and foam rolling

AMRAP in 7 minutes, burpees:

85

AMRAP in 10 minutes:
15 pullups
30 pushups
50 squats

3 rounds plus 15 pullups plus 15 pushups

AMRAP in 10 minutes
25 lbs DB

10 rounds

Run at the Stanford dish 5.53 miles, 49:00

5.3 miles, 51:36

WARM-UP
1 MIN THERE AND BACKS - DYNAMIC STRETCHES
10 FRONT SQUATS W HOLDS
10 VERTICAL POWER CLEANS (TEACH FOR STRENGTH)
10 POWER CLEANS (TEACH FOR WORKOUT)
10 PUSH JERKS
10 SPLIT JERKS

STRENGTH
FIND 5RM VERTICAL POWER CLEAN (SHOULDERS BEHIND BAR)
(105)
WOD
"HEAVY GRACE"
30 CLEAN AND JERKS (95)

WARM-UP
1 MIN THERE AND BACKS - DYNAMIC STRETCHES
10 FRONT SQUATS W HOLDS
10 VERTICAL POWER CLEANS (TEACH FOR STRENGTH)
10 POWER CLEANS (TEACH FOR WORKOUT)
10 PUSH JERKS
10 SPLIT JERKS

STRENGTH
FIND 5RM VERTICAL POWER CLEAN (SHOULDERS BEHIND BAR)
(105)
WOD
"HEAVY GRACE"
30 CLEAN AND JERKS (95)

Weighted Pull-Ups/ Chest-to-Bar Pull-Ups
3-3-3-3-3

20 min AMRAP
10 KB swing 53/35
10 box jumps 24/20
10 sit ups

//

Medium + skinny purple bands