10 thrusters
20 pull-up
200 m run

1 round
All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

5 Rft of
400m run
15 OHS 95#

7 Rounds w/2 min break

5 hang clean 135
10 ring dips (toes)
15 cal row

2:00/2:03/2:10/2:20/2:30/2:06/2:16

Hex Bar DL - worked up to 405 x 3

Bench Press - 5x5 @ 225

Weighted Pullup - 5x5 @ 25#

1 arm DB Snatch - 90# for 5 sets (1 each arm = 1 set)

5x300m on the oldest C2 EVAR - 8:50

SUNDAY 130414 HQ WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

For time complete:
21-15-9
Deadlifts (205/315)
Dumbbell Push Jerk 35#/50#

result -

deadlift - started with 295#, went down to 275#

dumbbells - 50#

30 pullups - purple band
400 meter run
30 situps
400 meter run
30 pushups
400 meter run
30 lunges
400 meter run

21-15-9 reps of:
Ring Dips - blue band (too easy)
Box Jumps (24/20)
Push Press (95/65). Modified pushups to abmat. Sore wrists and forearms
Jumping Squats

Cash Out:
2 Min Double Under Test: 62

For time:

30 shoulder to 0verhead (75)
30 over the box jumps
30 ring rows
15 wall walks