8 Rounds
20 sec on / 10 sec off
Wall Balls
Wall Ball Sit Ups

2 min rest in between
20/16

5RFT
5 Deadlift (275/225)
25 Situps

170#. Heavy, but still maintained my form. If I went heavier my form would've gone sour.

Also did 5x5 (each leg) one-legged KB deadlifts with #40.

Legs suuuper sore from yesterday. Maybe didn't get enough protein throughout the day or I just need to do backsquats more. Shoulders sore, but not as sore as legs.

Metcon:

400m run, 20 DB snatches (70lbs), 20 SL Lunges (70), 400m run, 20 DB P Presses (70), 20 DB Squats (70), 400m run

Time - 14:58

12min AMRAP
10 Burpees onto 45# plate
25 Double Unders

7rds + 8 burpees

"Nancy"-
5 Rounds for time of
400 Meter Run
15 OHS (95/65#)

5rft:

7 hang cleans (95)
15 HRPU
30 double unders

EMOM 10 mins

Odd: 10 shoulder to overhead (85)
Even: 5 burpees

5 min AMRAP

10 wall ball
10 pull ups (watch the hands!)

3+10

rest

5 min AMRAP

Run 800
MAX KB swing w remaining time (55)

27

50 OH squat (75 lbs)
100 push-up
150 sit-up
200 double under
10 deadlift (225 lbs)

AMRAP 8: 20 MedBall CL (20/14) 20 Abmat Sit Up * Compare to January 2, 2013