run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile

30 Clean and Jerk

400 m run
21 KB swings
12 pull ups

x3

30 squat cleans
30 pull ups
800 m run

x3

21-25-9

Thrusters
Pull ups

20 min AMRAP

5 pull ups
10 push ups
15 squats

Happy Birthday Ellen and Jason

For Time:

38 Med ball squats 20

38 box Jump 24/20

38 Wallball 20/14

38 ABMAT

38 Double Unders

38 Ring Rows

My back was feeling a bit dodgy, so I skipped the GTO's and did Med ball cleans instead. Since med ball cleans are much easier for me (and most people), I tacked on 38 ring rows at the tail end of the workout to make up for it. I've never done them before, and found they were actually much harder than I anticipated!

After the WOD I also did:
50 pull-ups
400m easy run to stretch out a bit

I swam 1/3 mile (50 laps in my pool) freestyle today as an active recovery, and to stretch out my back a bit.

Max Height Box Jump
5, 45lb bumper plates on top of the 24'' box

WOD: Five Rounds For Time

10 Thrusters (Rx 105/75)
20 Bottom of Feet Together Sit Ups

Overhead squats
Hand release push-ups
100m sprint