5 rds for time of :
500 m run
60 kg bench press , 15 reps.

6 mile. hips started hurting around mile 4... need to run on a track!

Class will be at 4:30 on Monday

Skill:
5-4-3-2-1:
Muscle up (ring or bar, sub weighted ring dips)
Clean and jerk
Double unders x 10 (50,40,30...)

For time:
"Grace"
30 Clean and Jerks for time (135/95)

Run 14.4 Miles

Warm-up
10 Min. Jump Rope
Work on Double Unders

WOD
4 Laps for Time (a little less than a mile)

X 3

Skill:
7 x 2 Hang clean & jerk (only press/jerk on the second rep of each set)

For time:
21-15-9 of:

Push press (95/65)
Box jump
OH kb swing (70/53)

For time,
slamballs30/20 - 40 reps
kettlebells 2/1.5 - 40 reps MOD 1p
wallballs 20/14 - 20 reps
pull-ups - 30 reps MOD ring rows
back extensions - 30 reps
calorie row - 30 reps
hollow rocks - 20 reps
rope climb(1 climb equals 10 reps) - 30 reps
bar roll outs(like the ab roller) - 10 reps MOD
lateral box jumps - 40 reps
double unders (3 jumps equals 1 rep) - 40 reps
jumping lunges - 20 reps
knees to elbows - 10 reps
kettle bell snatch 1.5/1 - 10 reps MOD green KB
dips - 30 reps (MOD green band)
The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

Took me more than the 40 mins allotted, but continued to the end. Time = 41:40

Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5)
(210, 215, 220, 225, 245)

For Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats

-2 minute break

-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats

-2 minute break

-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats

Rounds: 3, 2, 2 + 5 KB swings (53lbs)

AMRAP in 15 Minutes:
10 Handstand Push-ups (ROM - 3")
10 Thrusters (45#)

For Time:

4 Rounds:
Row 500m
25 Push ups

14:59

Front Squat 5x5
135-155-185-205-225(3)