Pre-WOD:
7 X 2 Back Squat PR @165#

WOD - Teams of Two For Time :

-100 Dead Lifts (#135/95) 85#
---80 Hang Power Cleans
---60 Front Squats
---40 Jerks
---20 Thrusters

Partner WOD

12 min AMRAP
8 thrusters (used 63# bar, rx)
8 burpee over bar
8 ring row

Abs with partner
5 min
12 sit ups
plank

Partner WOD

12 min AMRAP
8 thrusters (used 63# bar, rx)
8 burpee over bar
8 ring row

Abs with partner
5 min
12 sit ups
plank

OHS 3RM (got up to 93#, PR!)

3 Overhead Squat (used 63# bar, which is an improvement)
EMOM 10min

+

7 wall balls
10 Situps
AMRAP 7min

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