50-40-30-20-10
Double-unders
Sit-ups

Some jogging and then 2 long hill sprints in Prospect Park (1/4 mile hill roughly). Jog to the box.

Active Recovery class. Foam rolling back and legs. Lax ball above knee and behind knee. Front rack position work, massage triceps on the bar. Band hip work. Felt good.

Hip stretches on my own after.

To warm up I did:
Death by Burpees and Squats
1st minute: 1 burpee 1 squat
2nd minute: 2 burpee's 2 squats
so on and so forth

10 rounds

All Cities Wod
100 Box Jumps 24in box
80 KB Swings 53lbs
60 hand release push ups
40 pull ups (butterfly)
20 ground to overhead @ 135

Time: 18:08

100 pull ups
100 push ups
100 box jumps
100 sit ups
100 goblet squats (53lb kb)
100 walking lunges
1000 m run

• all movements done with partner switching every 30 secs.run done together

WOD
10-8-6-4-2 strict push press
95-105-115-125-135
after each round of PP complete:
1 Skin the Cat
1 Strict Muscle Up
5 Ring Dips
5 Pullups
Add weight to bar and continue.
11:56

Erin
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

3x3 Back Squat (only did 65lbs each time)

Five Rounds of:
20 Wall Ball 10 lbs
10 Toes to Bar vups

X-Train 360

Snatch Balance - 2RM; 90% x 2 x 2
- 65x2 / 95x2 / 115x2
- 90%: 100x2 / 100x2
Push Press - 90% (of Mon) x 3 x 3
- 105x3 / 105x3 / 105x3
Back Squat - 90% (of Mon) x 3 x 3
- 275x3 / 255x3 / 255x3
Bent Row - 90% (of Mon) x 3 x 3
- 155x3 / 155x3 / 155x3

Condition WOD
For 5 minutes:
5 hang power clean
5 push press
5 clean
5 power jerk
30 sec rest

95lb - 2 rounds + 5 hang clean

12 min AMRAP:
5 manmakers (30# DBs)
10 pullups
15 wallballs (20#)