2 rounds for time.

15 Pushups (HR)
20 weighted lunge (45/25)
25 KBS (24/16)
30 Goblet Squat (24/16)
200 meter run

2 Hours of 5v5 Full court Basketball.

Not a true Crossfit WOD but logging it to keep track of what I am doing...

Real WOD or not I was sweating like it was.

5 Games

Day 14 = 14 Burpees

5 rds for time of:
50' of lunges w/ plate overhead (45#/25#)
21 burpees

Lap with Hill
Thrusters 75 / 45
Wall Ball Shots 20 / 14

*Wall Balls & Thrusters - Reps are Counted

Teams:

Matt
Al
Meghan

Thrusters: 150
Wall Ball Shots - 218

Josh
Jodi
Linda

Thrusters: 149
Wall Ball Shots: 229

For Time:

-800 Meter Run

---

10 rounds:
-5 Dead Lift (115)
-10 Hand Release Push Up

---

-800 Meter Run

Post WOD:
-4 minute plank

Strength:
3-3-3-3-3 Deadlift
135-155-175-195-195 - Blue banded deadlifts

MetCon:

4 Rounds for Time:

• 10 Pullups
• 10 Deadlifts - 225 lbs
• 10 Pistols (5 each leg)

400m Walking Lunge w/PVC Overhead

Compare to 1/23/12
http://wodstack.com/workouts/21757-400-meter-walking-lunge

Strength:
3-3-3-3 Snatch
95-105-115-135F

Notes:

Snatch is starting to feel much better. I'm getting much better hip drive and shrug. Need to start working up to higher weights.

6-4-2
77%-82%-90%