130509
Rx:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did:
Three rounds for time of:
Run 800 meters
25 Back Extensions
25 Hip Extensions
50 Sit-ups

Three Rounds For Time
7 step lunges each leg (with 135/95 in the front rack position)
14 bar over burpees
21 pull ups

1000m Row (focus on form, good pace but not all out)
Shoulder Mobility- Banded Shoulder Distraction and Kneeling Shoulder Stretch

Bear Complex EMOM increase by 1x each minute until overlap
(85lbs)
1x-2x-3x-4x-5x-6x-7x-8x-9x-10x (I overlapped on the 10th round but finished the 11th)

500m Row (focus on form, good pace, not all out)

3x15 barbell ab rollout
3x15 Box Jumps to 30" Box (concentrated on good execution and speed, recycling the jumps quickly)

250m Row (focus on form, good pace, not all out)

2-2-2-2-2
75-95-100-105-110

21-15-9
Deadlift (135)
Box Jump (30)

Felt great afterward, maybe could have gone heavier but glad I didn't. Also, totally forgot the time, so I made it up. Pretty sure it was between 10 and 15 minutes.

“Klepto”
4 rounds for time of:
27 Box jumps (24)
20 Burpees
11 Squat cleans (95)

FT 10-9-8-7-6-5-4-3-2-1 of:

Clean and Jerk 105#
Pullups

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Day 40 of 100 Days of Burpees

Partner workout
Row total of 5000 m with partner. Partner A runs 400 m while Partner B rows, switch when back from run.

Ran 1800 m
Rowed 2500 m

BI: 10min OTM
Odd: 5DL @ 275#
Even: handstand walk practice

WOD:
3RFT
10 front squats 185/135
20 KBS 70/44
50 DU

CO: 10 muscle ups
6/2/2