Warm up 1km row

Deadlift 1RM 140 kg (308 lbs)

Row:

5 km 25:44 min

30 mins 5942 mtrs

Push Press 3 RM

24 Wall ball (20#)
24 TTB
24 Wall ball
24 pull up
24 wall ball
24 OHS (115#)
24 wall ball
24 power clean (115#)
24 wall ball
24 over bar burpee
24 wall ball

WOD:

2009 South Central Regional Qualifiers WOD #2

50 Chest-to-Bar Pullups
50 Burpees
For time.

Complete as many rounds as possible in 20 minutes of:

9 Deadlifts, (245lbs)
8 Muscle-ups
9 Squat cleans, (155lbs)

I got 1 round + 5 muscle-ups, then I quit with 4 minutes left from my left elbow feeling like I'd torn a tendon.

5 Rounds for time

12 Squat Snatches #95

400M Run

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

For Time: Start w/4 Burpees & then do 4 Burpees on the minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

Helen - 3 rounds for time of:
Run 400m
21kb swings @ 55# (1.5pd)
12 pull-ups

Didn't get a new PR on this one. Only got 2 hours of sleep, which is not enough to get through this WOD.

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat