Run 800m
100 Pull ups
200 Push ups

Ryan 21:45 (PATHETIC)/ Josh 21:38

-30 Shoot Thru
-30 HSPU: 200 meter run/per break (clapping push ups) ran once
-30 Ring Dip: 200 meter run/per break (ran 3 times)
-30 KB Swing: 200 meter run/per break 40#
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break (ran twice)
-30 Box Jump (24")

Warm Up: 20 situps, run 800m, 20 back ext

SWOD: Deadlift 5,3,1 @ 75, 85, 95% (315,355,395+1)

9/11 wod OPEN STATUS

9 power cleans (115)
11 Pull ups

5000 Meter Row

10 ROUNDS OF:

3 MUSCLE UPS

15 WALL BALL SHOTS 20,14

Did first round RX rest jumping MU

"nancy"
5 rounds for time of:
400m run
15 OH squats @ 95#

100m run
15 handstand push-up
200m run
25 push press @ 115#
400m run
25 Sumo deadlift high pull @ 115#
800m run
30 Overhead walking lunges @ 45#
400m run
25 Sumo deadlift high pull @ 115#
200m run
25 push press @ 115#
100m run
15 Handstand push-up

================================

Rough workout but overall pretty good. Did hspu on a 20" box, used 50# for my bar and used 25# for overhead walking lunges.

-30 Shoot Thru
-30 HSPU: 200 meter run/per break - 2 breaks
-30 Box Dip: 200 meter run/per break - 1 break
-30 KB Swing 25#: 200 meter run/per break
-30 WB Shot: 200 meter run/per break - 1 break
-30 GHD Situps: -200 meter run/per break - 1 break
-30 Box Jump (24")

2400m + 597 reps = 2997, the number of victims murdered on 9/11/01

800m run forward
400m run backward

597 reps of the following in any order:
Pull ups - 0
Push ups - 50
Situps - 100
Squats - 150
Lunges - 97
Double Under - 200 (2 for 1 sub)

800m run forward
400m run backward

50 DU's/Abmats
40 DU's/Abmats
30 DU's/Abmats
20 DU's/Abmats
10 DU's/Abmats