Pre-WOD:
-5X3 Bench Press (pause on chest) 135,155, 175, 185, 185

WOD: EMOM (10 minute)
-3 Power Cleans (75%)
-10 Push Ups

Rest 5 Minutes

Run 1 Mile

10 rounds
5 pull up red band
16 lunges (8 each leg) varied the type of lunge each round
8 dive bomb push ups
26 flutterkicks

played volleyball with the teachers adn staff at PS9 for fun... kids got to watch.

5X 5 Back Squats (65#)

5 Rounds for Time (11:09):
5 Dumbell Cleans (20#)
200m run
12 min Cap

1500m row

Strength/Skill – For Time:
1 Mile Run @ 5:37

Conditioning – AMRAP in 12 Minutes:
5 Strict Pull-Ups
10 Hand Release Push-Ups
15 Double Unders

a) snatches
b) 8 min AMRAP:
10 squat clean x95#
10 CTB
= 3+9 SC

800 meter run
50 Thrusters with 45 pound bar
30 pull ups

3.2 miles around neighborhood w/ Ellie @ decent pace (hilly)

Average pace of 8:57/mile

http://connect.garmin.com/activity/120161242

21.18.15.12.9.6.3
Ground to Overhead
3.6.9.12.15.18.21
HRPU
5 min Rest
100m Sprint on the min for 9 min, total of 10 rnds

Doing this one RX @ 75# for the G2OH was definitely tough. I power snatched every one though, might of gone a little faster towards the midway point with clean and push press, but I just figured I'd keep with the power snatch :)
The HRPU kicked my butt reallly realllly badly. My push ups suck so much...

The sprints, never took longer than 15 seconds to do any 100m. Woot.

1RM backsquat 195#
1RM strict press 70#
1RM deadlift 240#