Snatch practice
20x bar only
5-5-5-3-3-3-1-1-1

Clean&Jerk practice
20x 40 kg
5-5-5-3-3-3-1-1-1

50 Wallball buy in

5 OH Press (115)
10 Burpees
15 MBC

50 Box Jumps

Mandela:
for time:
27 wall ball
27 burpees
27 kb swing
27 mbc (medicine ball clean)
27 pull-up
27 ttb
27 push-up
(tarde 13:15)

Wendler Week 1:
a) SP: 10x77#
b) BS: 5x205#
c) BP: 12x115#
d) DL: 10x256#
e) 3RFT: 12 thrusters + 12 pull ups
= 3:42
f) tabata air squats: 133

50-40-30-20-10
Double Under
Sit-up

9:20

Back Squat
8x3
Ended w/ 315

12-9-6-3
OHS 135#
HSPU

3 RFT
20 Box jumps, 24"
20 Burpees

@ 6:29

3 rounds for time of

20 walking lunges
30 wall-ball shots
40 triple-unders

Men 20-lb. ball to 10 ft.
Women 14-lb. ball to 9 ft.

I did a harder version of what I did last time.
Last time I did 10 Burpees on the minute for 20 minutes, this time 12.
This was MUCH TOUGHER.
I kept on going, but this was a lot harder.
I did this, stretched out, and then took a steam, and shaved and showered and went home to trim the tree.
Good WOD.... let's see if I can do 13 next time... I will break sometime, but I'd like to see how many I can do.
I think I might do a ladder of Burpee Death also, 2, 4. 6. till you can't complete the Burpees in the minute.

"Onerous"
Pre-WOD: 5x3 Back Squat - 85-115#

WOD - For Time 20Min Cap:
10 Rounds of the following
- 15 Wall Balls (20#,14#)
- 3 Clean & Jerks (155#,105#) - 75#

90min of hot yoga before WOD