... Imported.

WOD 1

3 rounds for time:

• Run 800m
• 30 Back Extensions
• 60 Butterfly Situps

Calve and back hurt before I started so took it extremely slow. Glad I was able to finish, was worried in the third round but had enough energy to do

WOD 2

5 Hang Cleans (50kg/110.231131 lbs) on the minute for 16 minutes

Was going to do 20 minutes but I felt pretty done after 16.

In teams of two, 4 RFT:
-30 Squat Clean (95/65)
-30 Box Jump (24"/20")
-800 Meter Run

AFAP
25 Pull Ups
50 Deadlifts (40kg)
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 KB Clean and Press (12kg) (made 30 reps)
(25 Pull Ups) 0 reps

-Warm Up/Skill -Double Unders

-7 X 3 Bench Press (165)
-3 x 7 Bent Over Barbell Row (105)
-40 GHD Sit Ups or Toes to Bar
-Find 1 RM Weighted Ring Dip or work up to 40 Ring Dips

10-12-7-7-10

2 x 50 sit-ups

fasdfa asdfasdfasFAsdf
fsadf

3 rounds

21 Burpees
21 Hang Power Snatch

Wu
50 cons. swings 16kg

WOD DT
5 rounds for time of:

12 DL

9 Hang Power Clean

6 Push Jerk

Morning run!

Legs are killing me. Hopefully no squats at CF today!