2000M Row
100 DU
100 Slammer Balls(#20)

2000M Row
100 DU
100 Slammer Balls

7 rounds

400 m run

KB snatch 10R/10L

1.5/1 pood

green KB and had to drop it to the floor each time. took forever & it was cold!

5rounds

12 Thrusters 95/65
Run 100m to other box
10 Burpee Pull-ups
20 Double Unders
11 Toes to Bar
Run 100m to other box

Still felt yucky from Thursday & thought I would puke or passout through this one. Did 50# thrusters, & backed down to 45#'s after 3 rounds

Perform 5-8 rounds of the following couplet:
:20 hold in bottom Pullup L-Sit, then perform 5 perfect L-Sit pullups
8-10 reps of Front Squat (BW is goal or more)

Run 1 mile
10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

Power Snatch 5/5/3/3/1/1
75/95/115/125/135/155

WOD
21 Hang Power Clean 115#
21 Tire Slams - 50#
18 Hand release Pushups
15 Hang Power Clean
15 Tire Slams
15 HRPUs
9 Hang Power Cleans
9 Tire Slams
12 HRPUs
6:58

35 Rounds:
2 Burpees
4 Pushups
6 Grasshoppers
8 Air squats

2010 CF Games Open WOD # 2

15 min AMRAP

9 Deadlifts 155/100

12 Hand release push ups

15 Box Jumps 24/20

I did 10 rounds and 20 reps.

Sprint Intervals:

60M Times: 7.94, 7.62, 7.65, 7.65, 7.71
45M Time: 5.94, 5.62, 5.65, 5.65, 5.97

First 100% sprint effort in over 60 days. Hand timed. Lower abs very sore and kept me from completing full workout.