Front squat
3@225
2@275
2@280
1@285

4RFT
400m Run
30 Thruster (75#)
30 DU's (90 Singles)
(21:14)

WOD
in team of 2
AMRAP 20
12 hspu (eran de 6 a 12 reps, hice 12, 8, 9, 10)
12 kb swing 2 pood (lo hice con 24kg)
12 box jump 30'' (75cm)
12 c2b
12 6m shuttle sprint
(hicimos 7 rondas + 30 reps, empezo mi compañero)

Lift: 3x5 195 backsquat

AMRAP in 20 of
10 115lb push press
10 1.5 pood KB swing
10 24inch box jumps

30lb dumbbell swing is the heaviest I have, rxd otherwise
7 rds + 10 + 4

With CrossFit for bums

ala Fight Gone Bad
3 rounds, 1 minute each with a 1 minute break between rounds of
Burpees
Situps
Squats
Pushups
Shuttle Runs

Turkish Get-UPS
10-10-10 (5 ea arm)
* increase weight each set

Skill (10-15min)

Snatch balance

*practiced with just the bar, right shoulder pain, need to work on shoulder mobility
*possibly due to year of softball, throwing arm

WOD

Increasing ladder 3,6,9,12....
Thrusters @ 95/65
Burpee over bar
10 min cap

*rx 65lb thrusters
*completed round of 12 plus 8 thrusters

Pre-WOD
-15 minutes of Turkish Get Ups (Heavy)

WOD - 3 Rounds For Time:
-400 Meter Run
--21 Kettle Bell Swings (#53/35) RX
--12 Pull Ups (thinnest band)

Post:
Tabata Sit Ups(80 total)

WOD
15min EMOM
Min 1: 5 WB (20/14) + 5 Power cleans (135/95)
Min 2: 5 WB + 5 T2B
Min 3: 5 WB + 5 Push jerks (135/95)

Cashout: Tabata bicycles

RX. Cashout, 40.

14 minute AMRAP

60 SDHP (45 lbs)
50 Toes to bar
40 Wallball (20 lbs)
30 Clean (115 lbs)
20 Ring muscle-ups

(couldn't do the muscle-ups)

3 rounds:

Bear crawl down and back
10 burpee
25 sit-up
50 double-under