21.18.15.12.9.6.3
Ground to Overhead
3.6.9.12.15.18.21
HRPU
5 min Rest
100m Sprint on the min for 9 min, total of 10 rnds

Doing this one RX @ 75# for the G2OH was definitely tough. I power snatched every one though, might of gone a little faster towards the midway point with clean and push press, but I just figured I'd keep with the power snatch :)
The HRPU kicked my butt reallly realllly badly. My push ups suck so much...

The sprints, never took longer than 15 seconds to do any 100m. Woot.

3.2 miles around neighborhood w/ Ellie @ decent pace (hilly)

Average pace of 8:57/mile

http://connect.garmin.com/activity/120161242

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up

And yes you have to walk back with the KB to start the next Round…..

20 Double Unders
30 Wall BALLS 14#
20 Toes 2 Bar
30 Box Jumps 20"
20 KB SDHP 1.5 POOD
30 Burpees
20 Pull-Ups
Tire Pull till end of rope

Start with DU's & complete as many reps as you can in 3 minutes= 62 reps
1 min rest
then start with DU's again & complete as many reps as you can in 6 minutes= 101 reps
2 minutes rest
Start from beginning again and finish with entire WOD for time

Pre-WOD:
20 minutes to work up to heavy Clean & Jerk

95# clean (PR) but wore myself out trying to get that so didn't get it overhead. Next time!

WOD: 5 minute clock
- 800 meter run
- Clean & Jerk (135/95):max reps with time remaining

75#, I think I got 5

Record reps during WOD. Record a 1-rep C&J as a stat.

20 min AMRAP

400m Run

30 double unders

20 KBS 1.5/1p

10 clapping push ups

4 rounds + 200 m

Strength: Find Deadlift 3 Rep Max

Metcon: 10 Minute AMRAP:
-3 Hang Clean (205/115)
-7 Burpee

Deadlift: 315#
Metcon: 8 rds. + 1 hang clean @ 155#

6 rounds for time:

5 L-sit pullups (regular pullups)

5 hand-release pushups

10 box jump @ 24″/21″

10 squats (just do them!)

5 rft:
6 HSPU
12 C2B PU
24 weighted walking lunges (overhead, 25#)

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood (14kg)

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up (rings)

And yes you have to walk back with the KB to start the next Round…..