Run 1 Mile Post WOD

3-3-3-3-3 Bench Press (155lbs)

Then...

21-15-9
chest to bar pull-ups
burpees

Three rounds for time of:

Rx is 135 pound Overhead squat, 10 reps. I did a puny 30 pound.

50 Double-unders --- of course I didn't do double-unders, but some sort of jump-up-and-down-like-a-fat-bunny instead (I can't remember the name... snatch jump?)

OHS 10,9,8,7...
C2b 1,2,3,4...
Perform 10 OHS, 1 C2b, 9 OHS, 2C2B...

5 kierrosta:
- 10 ohs (20-40kg) -> front squat -> back squat -> airsquat
- 10 push up
- 20 sit up
- farmari keväly aseman ympäri (-200m), 2x työjohtokehikko

WOD - Three rounds for time of:

30 Wallballs, (20/14)
30 Squat snatches, (75/45) (movement initiates with barbell below the knees)

20 minute time limit. Post time to comments.

DNF. Brutal back demolisher, I was toast halfway thru the second round of snatches

Pre-WOD
500m Row
10 Air squat
10 Push-ups
500m Row

WOD
31 RFT
5 Kettle Bell Swings 24/16
5 Wall Balls 20/14

Bench press
- 12 reps with narrow grip
- 12 reps with wide grip
- 12 reps with normal grip
- 10 reps with normal grip
- Add weight for every set

Strength:
Squat Cleans 3-3-3-3-3
135-155-165-185-205

Met-Con:
4 Rounds for Time of
12 Pull-Ups
12 Burpee Box Jumps (24")
30 Double Unders

3 rounds for time:

10 strict HSPU
15 weighted sit-up
500m row

Work : rest 1:1