Group warm-up; then,
--practicing pullups

For time,

800m run, 30 KBS 2/1.5p, 10 Pull ups

400m run, 20 KBS, 20 Pull ups

200m, 10 KBS, 30 Pull ups

probably should have done the 1p KB, but I really wanted to try 1.5.

Warm-up:
4 rounds of :20 seconds each
Jumping jacks
Air squats
Burpees
Hollow rocks
Handstand holds

Strength/skill:
500m row as fast as possible (sprint

WOD for time (17 minute time cap):
10 deadlifts (275/195)
20 pull-ups
30 box jumps (24/20)
40 kettle bell swings (53/35)
50 double unders
40 kettle bell swings
30 box jumps
20 pull-ups
10 deadlifts)

Run 30 minutes for distance:

3.55 miles

Annie

50-40-30-20-10

Double Unders & Abmats

The first 50 double unders started out rough...only 1 or 2 at a time!! By the time I got to the 40 set they started clicking better, and then did the 30 -20 -10 straight through!!

I beat my PR by over a minute...but more importantly I beat Brian's PR by 3 seconds!! He never lets me win so I'm sure if it was head to head he would have beaten me!

Broad Jump for max distance
108"

AMRAP 15min
10 DB Push Press 45#
50ft Burpee broad jump
10 K2E
50ft Burpee broad jump

4rds +10 PP +50ft +4 K2E = 4.64

Skill
Left Arm Freestanding Handstand Practice

Midline
Tabata Hollow Rocks (Six Intervals)

Track & Field
3 Laps of the Infield (Warm-up)
Lots of Pole Vault Drills
3x40m Pole Vault Approaches
2 minutes of Jump Rope (Cooldown)

Broad Jump

67" (PR)

10 Knees to Elbow
50 feet burpee broad jump
10 Push press/jerk dumbbells (30#RX)
50 burpee broad jump

Scaled:
Knee Ups
25#

10 min to find 3 rep max from ground

10 minutes to perform as many burpee muscle ups as possobile