4 rds

500m row
20 squats
15 situps
10 pushups
5 pullups

4 rds

1000m row
10 squats (95 lbs)
10 hollow rocks

Rower PM3 program: select program-custom list-v2000m/3:00r...4

4 rds w/ 3 min rest between each rd:
2000m - 8:29
1500m -6:07
1000m - 3:55
500m - 1:48

3sets of 10 reps

Log highest weight, place each rd weight in comments

185x3 - 8/11/12

Long climb, felt good, it rained and I was wearing a white tshirt (got 4 car honks).

1200 m row
30 squats at 95 lbs.
30 burpees
1200 m row

17:10

21-15-9

21 Deadlift #225 pound
21 Handstand Pushup
15 Deadlift #225 pound
15 Handstand Pushup
9 Deadlift #225 pound
9 Handstand Pushup

Half Speed.

skill
3x5 strict deficit HSPU (60s rest)

workout
3 rounds:
50 DU's
10 T2B

skill
pullups + pushups

workout
5-4-3-2-1
Ring Muscle ups
thrusters 55kg

Run 1 mile (took me 8:23)

21-15-9-15-21
Thrusters @ 45lbs
Jumping Pullups

**the WOD was supposed to be 21-15-9 but I like training in a ladder sometimes because I believe it builds mental toughness- Crossfit does A LOT of rep schemes in 21-15-9 so you hit 9 reps and think "oh I'm done" and so I like to force my mind to push a little further...

Run 1 mile (considerably longer, right around 9 minutes)