some kind of max rep effort here

12x pull ups
20x abmat sit ups
200m runs

"Erin"

5 rounds for time:
15 reps 40lb dumbbell split clean
21 pullups

Subbed 30lb dumbbell split clean
12 pullups

Also did extra incline situps, pullups, pushups

Team WOD: Pet rock (20# medball)
20 min AMRAP
20 Wall Balls @ 20#
20 Box Jumps @ 20"
1 hill sprint

Total rounds: 7 + 4

I was teamed with the SUPER AWESOME BF for this one, we did great and kicked some serious ass. RX for me RX+ for Bridget :)

Then AFTER the workout I got my first ever muscle up!!!! ^_^!!!!!!!

50-40-30-20-10
Double-unders
Sit-ups

Some jogging and then 2 long hill sprints in Prospect Park (1/4 mile hill roughly). Jog to the box.

Active Recovery class. Foam rolling back and legs. Lax ball above knee and behind knee. Front rack position work, massage triceps on the bar. Band hip work. Felt good.

Hip stretches on my own after.

To warm up I did:
Death by Burpees and Squats
1st minute: 1 burpee 1 squat
2nd minute: 2 burpee's 2 squats
so on and so forth

10 rounds

All Cities Wod
100 Box Jumps 24in box
80 KB Swings 53lbs
60 hand release push ups
40 pull ups (butterfly)
20 ground to overhead @ 135

Time: 18:08

100 pull ups
100 push ups
100 box jumps
100 sit ups
100 goblet squats (53lb kb)
100 walking lunges
1000 m run

• all movements done with partner switching every 30 secs.run done together

WOD
10-8-6-4-2 strict push press
95-105-115-125-135
after each round of PP complete:
1 Skin the Cat
1 Strict Muscle Up
5 Ring Dips
5 Pullups
Add weight to bar and continue.
11:56

Erin
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

3x3 Back Squat (only did 65lbs each time)

Five Rounds of:
20 Wall Ball 10 lbs
10 Toes to Bar vups