Skill
EMOM for 3 minutes: 10 Strict Ring Dips

WOD
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean Thrusters (65kg)

Endurance
4x600m Run (2mins rest)
2:31 - 2:34 - 2:36 - 2:41
I could have gone a bit faster but I felt like I wanted to puke.

18 Thruster @30# DBs
10 Box Jumps
20 Wall Ball
10 Dips

up/down/up/down ladder

Five rounds for time of:

Run 400 meters
30 Box jump, 20 inch box
30 Wall ball shots, 20 pound ball

Did P90X Ab Ripper X afterwards for a cool down.

Five rounds for time of:
10 deadlift (bw) --> 225#
10 KB Swing 72# --> 70# db
10 pull ups

DLs were really hard after the second round.

5rds for time of :

500 m row
15 reps Bech press @60 kg

Sammenlign med 300912. Sprang i stedet for roing.

SWOD
15:00 to find 1RM DEADLIFT...340#

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WOD
7 rounds:
-20 Flutter Kicks
-05 Burpees
-15 Pull-ups
-20 Sit-ups

8 Rounds
2 - Squat Snatch - 145#
4 - Push Press - 145#
6 Chest to bar Pull ups
Run 200 Meters

Overhead Squat 3-3-3-3-3

45-65-70-75-80

10 min row for meters... Started off being a slow (1:50/500m) row to make my quads feel better, but got motivated by 300FY 3 minutes in.

10 min
2765m
29 s/m

WOD 1/4/2013

Warmup:
200m row
20 lunge with elbow instep
20 mb cleans
20 mb pushups
20 mb sit ups
200 m row

Strength:
5 Sets x 5 Reps Back Squat, rest 60 seconds

Conditioning:
15 Minute AMRAP of:
8 Overhead Squat (95/65)
6 Ring Dip
3 Wall Climb