Fran

Result: 00:05:00

3 rundia:
10 KB swing
20 batman sit up
250m row

5min AMRAP of:
* 8 OH Lunges (20/10kg)
* 10 T2B

30-25-20-15-10
Pull-ups (green/red bands)
Push-ups
Sit-ups
Tuck Jumps

14:43

I finished this WOD REALLY fast. I thought I skipped a round but when I went back and thought about it...I distinctly remember counting every round so I don't think that was it. However...I think my pull ups were too light and I did most of my push ups on my knees. Had I done strict push ups, it probably wouldn't have finished so quickly. Tuck jumps also sucked.

Warmup:
Standard warmup with "heavy" OHS

WOD:
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

I used a 70# DB instead of a KB and I also did normal dips since there are no rings at the SRC.

5 rounds + 10 KB swing + 10 box jump + 5 dips

Cooldown
double unders

1000M Row
100 DU (50 air squats)
50 Slammer Balls - #25(50 situps)

50-40-30-20-10

Double Unders
sit up

Back Squat four sets of eight reps

Total 90min
A. 250m row, 2 rounds: 10 wallball, 10 lunges, 20 v-ups, 20 backs
mobility

B. Olympics / Jyrkin tunti
1. Tempaus pompautuksella ylhäältä
2. Työntö: vauhtipunnerrus + työntö -yhdistelmä
3. Punnerrus päänpäälle puolisaksista tangolla
3x12x15kg

C. Mobility WOD 60min

Skill: Work on 1 Leg Box Jump; I did this and almost broke my neck!!! Knee has started poping again....never thought I would say this but I prefer TWO leg box jumps.

4 Rounds:

30 Wallball 20/14lb - mod: did 30 abmax instead

30 KBS 1.5/1pood - used green kb

200m Run - ran with popping knee. Guess its time to go see brian.