5 rep max back squat 5 RM

This was my deload week:

5 x 135
5 x 165
5 x 215

Assistance:
Walking lunges with 95lb barbell 8 steps x 3

WOD:
3 rounds:
8 toes to bar
8 70lb kb swings

5- 345
3- 395
1+ - 440 (4 reps)

Assistance:
Front Squats
5 x 185
5 x 210
5 x 240

Sled pulls

2 man teamwork
Row 200 strokes (we did 100 each)
100 pushups
100 Kettlebell @ 24kg
100 OH Lunge @ 15kg
Run 800mtr
50 pushups
50 kettlebell @ 24kg
50 OH Lunge @ 15kg
500 single skips

Great way to kick off the weekend

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

5 mile easy run in South Park on Corrigan Dr.
Total time: 47:47
Avg Pace: 9:33
Elevation: 102 ft:
Calories: 715

http://connect.garmin.com/activity/156627775

-Buy In-
2 Rounds:
Run 200m
20 Double Unders
10 Kips on Bar

WOD
Reebok Crossfit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Recovery: Roll around on floor and catch breath

16 mi long run on the Montour Trail. Ran section from Logan Rd to Bebout Rd.
Time: 2:31:49
Avg. Pace: 9:29
Elevation: 685 ft (think GPS was screwed up on this)
Calories: 2,302

http://connect.garmin.com/activity/157167833

-Buy In-
10-15-20-15-10
Double Unders
KB Swings 44/26

WOD
4 x 500m Row
*Rest as needed between efforts.

1:43.6
1:45.6
1:49.0
1:49.1

*Approx 2-3 minute rest between sets.

-Cash Out-
30 Back Extensions

Happy 34th Pam!

For time;

34 Deadlifts 185/135

34 Wall balls 20/14

34 Abmats

34 Hand release push ups

34 Walking lunges

2 Rounds

Shitty performance again, just keep on grinding tomorrow.