Skill

Pull-ups

*gymnastic work
*basics of kipping and butterfly

WOD

3 min on /1 min off
5 rounds

6 dumbbell snatches
9 wall balls
12 hollow body rocks

*Did 30 lb snatches
*12 lb wall balls

Strength

Push press 5x3
*Worked up to 95 lb

WOD

20-15-10
Thrusters @ 95/65
Toes to Bar

*Did 65lb (yay rx)
*Still on Knees to elbow

WOD:
* 50 pull-ups
* .25 mile run
* 21 thrusters (95 lbs)
* .50 mile run
* 21 thrusters (95 lbs)
* .25 mile run
* 50 pull-ups

Post-WOD:
* 50 inclined sit-ups
* Plank (2:00 mins)

10-1 front squats w/10 mountain climbers in between
then

6 TGU 25# 60 sec FLR
6 ROUNDS

10-1 front squats w/10 mountain climbers in between
then

6 TGU 25# 60 sec FLR
6 ROUNDS

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Clean 3-3-3-3-3
(got up to 103#, tried 108# but didn't quite get it)
+
5 pullup (on knees)
10 pushup (used black band)
15 squats
AMRAP 5min

With CrossFit for Bums

5 rounds of
20 squats
15 steps ups
10 pushups
run across the soccer field

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

14min AMRAP
60 cal row
50 TTB
40 Wall Ball
30 Cleans 135#
20 Muscle Ups