CFE

Time: 1:28:26
Pace: 9:18 per mile

For me, this was more about completing the run with a decent time. I haven't run this far in a long time. My goal was to run it without stopping and I did that, so overall, I'm happy with this run. I would like to get the pace under 9 minutes eventually.

For Time:
10 sandbag cleans (45 lbs)
400m sandbag run (45 lbs)
15 burpee pull ups
Rest 1 minute

10 sandbag shoulders (45 lbs)
200m sandbag run (45 lbs)
20 burpee pull ups
Rest 1 minute

10 sandbag cleans (45 lbs)
100m sandbag carry (45 lbs)
25 burpee pull ups

3 rounds for time:
30 wall balls (14#, 10' target)
30 box jumps (20" box)

4 Rounds

200m Run

15 SDHP 75/55

15 Burpees

Time = 15:54. Felt great with the SDHP's. Bad asthma day. Burpees slow me down.

100 Burpee Challenge Day 51

5 deadlifts
5 cleans
10 wallballs

12 min AMRAP

1 minute max -strict- handstand push ups (head to one abmat)
4 minute row for max distance
Rest 5 minutes
3 rounds.
Record distance & add 25m for each HSPU completed.

4325 m! :)

3 rounds for time:
500m Row
10 x dips
10 x 40kg Hang cleans
10 x 20kg plate situp
10 x 90kg deadlift

Between each excersise complete a 20m farmers walk with 24kg dumbells.

Pre-WOD: 5 X 5 Front Squats 145

WOD: 3 rounds for time

20 Bar Facing Burpees
20 Push Presses (Rx 95)

Pre-WOD:
5-5-3-3-1-1-1 Dead Lifts (365 Max)

WOD:
Tabata (8 rounds of each, record the low round)
Air Squats (15 low)
Ring Dips (9 low)
Box Jumps (12 low)
Sit-Ups (14 low)