For Time:

30 Chest To Bar Pull Up
1000 Meter Run
100 Push Press (75,45)

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Had to clear my head, had brandon cheering me on over on campfire. Was a good one :)

Had to clear my head, had brandon cheering me on over on campfire. Was a good one :)

Pre-WOD: 3 X 10:
-Back Squat
-Ring Row
-Hand Release Push Up
-Sit Up

WOD: 5 Rounds For Time (20 minute cap):
-20 Pull Up
-30 Kettle Bell Swing (53/35)
-40 Double Under

5 Rounds For Time (20 minute cap)

-20 Pull up's
-30 KB Swings (53/35)
-40 Double unders (80)

I'm pretty sore from the last 3 days but this one seemed to workout ok.

• 5 rounds of Prowler
• 3 rounds of Overhead Plate Carries (45.25) -7 X 3 Front Squats -Box Jumps (33", 24") & HSPU: 10,9,8,7,6,5,4,3,2,1 reps -Tabata Sit Up (100 reps)

Push Up & Sit Up (10-9-8-7-....-1)

WOD:
10 Rounds (increase weight each round)

2 Dead Lift
2 Hang Clean
2 Jerk

Post WOD:
2X 1 Minute Weighted Plank (45,25)

For Time:
21-15-9
- Thruster (95/65)
- Pull Up

BAH! My back snapped 8 thrusters into the second round. Had to give it up after that just completed the pull ups.

PS. back hurts like hell.

“DT”

12 deadlifts (155/105) @ 70 lbs
9 hanging power cleans
6 push press/jerk