5 minute AMRAP x3 w/ 2 minute rest between Rounds
1)
5 Right Arm Kettlebell Swing 24/16kg
5 Left Arm Kettlebell Swing
10 Double Unders
2)
5 C2B - first time doing RX C2B in a wod
5 Box Jump 24/20″
10 Double Unders
3)
5 HSPU - mod 2 pads
5 Burpee
10 KBS 24/16kg

ME Back Squat - 240; 5#pr

then:

10.9.8.7.6.5.4.3.2.1

OHS 95/65 @ 85

T2B

100m Sprint

1 mile run warm up @ 6:43

5x Deadlift @ 275#
10x Box jump @ 24"
15x KB Swing @ 2 pd

1 mile run cool down @ 6:43

6rds
6 burpee
5 Deadlift 225#
5 Box Jump 24"
6 Burpee
5 KB Swing 1.5pd

65 Burpee cashout

*No score or time taken.

3 Rounds
400M Run
21 KB Swings 1.5 Pood (#53/35)
12 Pull ups

special note: the run included running 3 flights of stairs hah. good times.

21-15-9

hspu, c2b pull ups

round 1 of hspu was pretty harsh!
i suck at c2b with butterfly so first round moved slow

i had to mod the hspu after about 10 on 2nd round

Strength Training

P.P. 5-5-5-3-3-3

F.O.D

A. 3 Rounds for quality of:

10 Jab
10 R.Hand
10 L. Hook
10 L. Blow

B. 3 Rounds fot time of:

100 DUBs or 380,000 Singles

Every 5 minutes there's a 10 ballslam penalty.
12 Minute cap for this one!

This was the mellowest Thursday morning lifting class ever. None of us were all too "with it" today. So, we went with it and decided to meet up a half hour or so before the 5:30 PM WOD to finish our auxiliary exercises.

Lower Body Resistance/Speed Lifting:
Box Squats
1 Red Band, 1 Knot
1 Black Band, 1 Knot
~50% of 1RM
135 lbs

Auxiliary Exercises:
3x 6 SS Bar Squats

Upper Body Resistance/Speed Lifting:
Bench Press
1 Black Band, 3 Knots
~30% of 1RM
65 lbs

Auxiliary Exercises:
100 meter Farmer's Carry with 70 lbs Kettle Bell

DL PR

15-12-9-6-3

pullups
burpees