with Prylen:)

Row 5k

AMRAP 20 mins
5 Wall Climbs
7 Power Clean @ 70kg
9 Bar Facing Burpees

AMRAP 20 mins
5 Wall Climbs
7 Power Clean @ 70kg
9 Bar Facing Burpees

4 Rnds +1

Hamstring Curl Machine:
- 26kg x 8 x 2, 33kg x 8 x 1 (each leg)

Calf Raise Machine:
- 40kg x 8, 60kg x 6 x 2

Front Squat:
- 20kg x 8, 40kg x 8, 60kg x 8, 80kg x 8

OH Squat:
- 20kg x 5 (1sec, 2sec,3sec,4sec,5sec pause at bottom of squat)
- 40kg x 5 (1sec pause at bottom)
- 40kg x 5 (2sec pause at bottom)
- 40kg x 21, 15, 9 (1:1 work:rest ratio)

In Teams of 4 Complete the following AQAP.
100 Box Jumps
Bearfit Sandbag fill/Shuttle
100 Back Squats with Man Bag - 2 air squats = 1 Back squat sub.
Sandbag Run
100 Pushups
Sandbag Run
100 Situps
Sandbag run up Skillion
100 Burpees.

5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

1:23 faster than a month ago. And I had to stop to tie my shoe.

Skill:
3x3 Back Squat (235, 240, 245#)

WOD:
AMRAP 10:00
3- Snatch (115#)
4- Ring Row
5- Box Jump (28")

9 Complete rounds

6 miles on roads in South Park

55:58 total time

Average pace of 9:19
Average heart rate of 143 bpm

Total elevation gain 414 ft

http://connect.garmin.com/activity/128474095

For time:
SDHP, 50 reps
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Ring Dips, 20 reps