endurance
2x1000m run (5 mns b/t sets)
4:26 - 4:55

it will be a really slow recovery..

120lbs
130lbs
135lbs
145lbs
150lbs 1rep

For time,

5 rounds
Run 400m
3 Wall walks
15 KBS 2/1.5p
30 Double unders

Time cap= 25mins

Finished 4 rounds + 350m of the 5th run.

Very happy to Rx this one (even if I didn't finish in the time cap)! This was my first time swinging the 1.5 pood in a wod. Broke into 8/7 for the first few rounds. 5's for the last round. I had to do a lot of half swings in the beginning of each set to get the momentum going, but only counted the good ones :)

Cash In:
1300 M Row
5 Min Airdyne level 4+
3x7 GHD Hypers and Sit Ups

WOD
4rds of this for time:
20 Floor Wipers (135/95) Floor, bumper, floor, bumper 65LB
10 Push Ups
5 SDHP (135/95) 65 LB
5 Pull Ups
10 Dips (rings/stations)
20 Box Jumps (24/20)

Cash Out:
3x5 + KB Swings (1.5/1 Pood)

Back Squat
5-5-5
143lbs

W.O.D.
"HOPE"
3 Rounds, 1 minute stations, for max reps of:
Burpees
Power Snatch 75/53
Box Jumps 24/20
Thrusters 75/53
Chest to Bar Pull-Ups
Rest

Modifications:
Snatch and Thrusters- 43lbs
Pull ups- skinny purple

Deadlift 5-5-5-5-5 at 60% 1 rep max = 118lbs

Wod: 55 burpee borad jumps for time = 5:53 rx

Finisher: 800m run outside for time = 3:33 rx

Push Press
5-5-5
88lbs

W.O.D.
"Mary"
20 Minute AMRAP
5 HSPU
10 Pistols
15 Pull-Ups

Modifications:
HSPU - 20" box + 1 ab mat
Pistols - 12" box
Pull-ups - purple band

Score: 8+10 pistols

5 Rounds
5 KB Snatch -R-
10 Goblet Squats
5 KB Snatch -L-
10 Walking Lunges
5 KB Snatch -R-
10 Step-Ups 20"
5 KB Snatch -L-
53/35# KB for all movements

Official Crossfit Warmup

For time:
Fast & Heavy
Dumbell "Thruster" 21 reps
Run 1/4 mile (400m)
Dumbell "Thruster" 18 reps
Run 1/4 mile (400 m)
Dumbell "Thruster" 15 reps
Run 1/4 mile (400 m)

Official Crossfit Warmup

30-25-20-15-10
Medicine ball squats
Pull-ups