Alternate Leg Jumping Lunges (rest: work = 1:1): 25, 20, 15, 10, 5

Hand Release Push Up (work:rest = 1:1): 10, 8, 6, 4, 2

FGB - 5 Rounds, 1min each station, 1 point for each rep:
- Air Squat
- Burpees
- Strict Shoulder Press - 20kg
- Rest
SCORES: 87, 91, 86, 92, 87
TOTAL = 443

1min Plank Hold
1min rest
1min Wall Hold
1min rest
40secs plank
40secs rest
40secs Wall Hold

Warm-up:
400m run

WOD
7 35lb Clean Thrusters
10 Pull-Up

5RFT

Deadlift 5-5-3-3-1-1 (150# PR!)

Then 12 min AMRAP

10 Hang cleans 95/65 (50#)

10 Toes 2 Bar (MOD: K2E)

200m run

5 even

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

5 +15 Box Jumps

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

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

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

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

The box jumps screwed with me BIG TIME. I felt like I was going to fall into an attack from round 4. Took WAAAAAY too much rest. Push presses were all unbroken and were quick and relatively easy for me. Toes to bar I should have broken up in 3's instead of hanging on to the bar for son long. I think I'll do this again for my own benefit. I'm not anywhere near the top 3 in my team, but I know that I can get closer to 7 rounds for this if I pace myself differently.

The ankle is feeling markedly better today. I can almost walk down the stairs normally but cannot yet move laterally. Still, improvement is improvement.

Warm Up:
10 Burpees
10 Sledgehammer swings
10 Toes to Bar (wonder why these showed up ;)

Mobility:
Pain ball feet & gluteus
PNF stretch

MetCon:
5 minutes Double Unders*

Rest two minutes

Tabata (8 minutes/each)
Squats
Sit Ups

Scoring:
Double Unders plus lowest reps made in a set
111 box steps, 15 squats, 10 sit ups

I was pleased with 15 squats as my lowest 20 second total. With the ankle sore, I was really focused on proper form and it paid off. I was able to move fairly quickly and the ankle felt good.

*Modified to Box Steps on a small, pink box (12” or so). Yep. Pink. Thanks, coach!

Strength/Skill:
Deadlift x 6
Toes 2 Bar x 6
4 rounds

20/10 X 6 of:
Swings
Slamball
Pushups
Box Jumps
*Complete all 6 rounds at the exercise before moving to the next one. No breaks in between.