60 Minutes @ HR Zone 3

3 rounds :
10 Min Row
10 Min Bike Erg

For time, 7 rounds of:
* 15 KB swing
* 10 KB clean alternating
* 8 lateral over the box jump

15min TC.

AMRAP 20

Run 400
7 MU

Scaled MU to Jumping MU

400m run
20 push press (75)
40 Pullups
70 push press (75)
40 Pullups
20 push press (75)
400m run

15:30RX

Rest day

75 snatches (75#)

1 min wall ball shots
1 min SDLHP (75#)
1 min box jumps (20")
1 min push press (75#)
1 min row for calories

Double Unders:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Round must be unbroken to advance

A1. Lunges x10/leg x4 Rest :30
A2. Bent Over Rows x10×4 Rest :30
A3. Trap 3 Raises x8-10×4 Rest :30
B1. Double Under/Jump Rope Practice x:40×4 Rest :20
B2. row @50-60% (Perfect Strokes) :40×4 Rest :20
B3. Static Ring Holds :30 Top Position/:30 Bottom Position Rest 1:00

Pretty sure this wod, though painful, helped work out soreness from Sunday yoga... but now I'm pretty sure I'm sore from this wod. CrossFit is perpetual soreness.

For this WOD, we used our full turnouts which includes a jacket, helmet, SCBA, pants, and boots. It all probably adds 30-35 pounds.

5x
50 Sledgehammers
Drag log to cone (~75 yards)
Carry log back from cone
Drag hose with 52 LBs Kettle Bell tied to the end to cone and pull in hose slack (there was lots of slack!) so that the Kettle Bell is at the cone
Drag (same) hose back from cone to starting spot, pulling in hose slack so that the Kettle Bell is at the cone

Move over 4 picnic benches
Crawl under 1 picnic bench

After 5x:
20 Tire Flips

Time: 00:12 … Ok, that’s a lie. We have no idea … the damn stop watch stopped at 12 seconds :). I think it was between 20 and 25 minutes.