Warm-up

Fran at 75 lbs

7:06

100 Double-Under practice

Typical warmup:
3 rounds:
10 second samson stretch each leg + wrist stretch
10 GHD
10 back extension
10 push ups
foam rolled triceps, back, lats for 10 seconds

WOD:
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

My palm was still eff'ed up from death by pull ups, and I ripped it open again. @bistro requested a pic the last time and it is attached.

50 double unders - this takes a while because I suck

10 Rounds:

100m swim
2 min rest between rounds

3 RFT:

500m Row
400 m Run

Skill:
Squat Clean

WOD:
10-9-8-7…1 reps of Squat Cleans*
*each round is followed by 1 round of “Cindy”
“Cindy” – 5 pull-ups, 10 push-ups, 15 Squats

SKILL:
Squat
5 -5-5+
60% – 70% – 80% of 90% of 1RM
Add 10LBS to each working-set weight

WOD:
4 Rounds Of:
20 Wallball Shots (20#)
20 Double Unders
20 KB Swings (55#)
20 Double Unders

20Rep Back Squat 135#

Conditioning:

A. 3 rounds for time

22 KB swings 70/53
400 meter run
11 regional-style burpees

Felt a bit beat up today, so took it a little easy and had a date with the foam roller.

50 DU
145 lbs. bench press x10
2 min rest
50 DU
155 lbs. bench press x10
2 min rest
50 DU
155 lbs. bench press x10
50 DU

For time:
30 Clean and Jerks
@ 205#
(10:56)

Endurance:
Row 500m
Row 5 x 200m Sprints for time
1- 36.8
2- 36.4
3- 36.1
4- 36.1
5- 35.8

Swim 500 yards

3rds
1min Power Snatch 115# (11, 11, 11)
1min rest
1min Abmat Situp (38, 38, 38)
1min rest
1min HSPU (8, 8, 7)
1min rest
1min Ball Slams (24, 24, 24)

500m row in 2min