WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

115

30-25-20-15-10-5
GHD Sit-ups
Back extensions
Knees to Elbows

200m run after EVERY round.

10 min flight simulator

20 seconds of work 10 seconds of rest, for 8 intervals each movement

Pull-up
Push-up
Sit-up
Squats

SWOD- Deadlift 3x5 -- 265, 285, 315
Push press 3x5 -- 95, 105, 115

1 mile run

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

5 Rounds
7 315 DL
21 Double-unders

I also tried to do my 10 shoulder press of 160lb today but I could only get 6 reps again. :(...........Oh yeah and Tim beat me with his time of the football WOD too. Not my day.

Ran to the floodwall with Shaye, Ash, and Zak
No Time

Strength: Deadlift 5-5-5-5-5
255-275-295-315-325

Met-Con:
21-15-9
Hang Power Snatch (95#)
V-Ups

Cashout: :60 Handstand Hold

20 seconds of work 10 seconds of rest, for 8 intervals each movement

Pull-up (ring rows)
Push-up
Sit-up
Squats

SWOD- Deadlift 3x5 -- 75, 105, 155
Strict press 3x5 -- 45, 50, 55

20 min AMRAP

10 "ideal" BWDL

15 Wallball 20/14 at 10'

200m Run

Total: 4 + 1/3

Coach Amelia gave me an Rx but BWDL should be renamed "ideal" BWDL for me. ha ha. And I threw the 14lb ball up to the 10 foott line. Fun workout, though the extreme heat definitely made it tougher.

For time and least amount of sets of:

75 Overhead Squats, 95 lbs / 65 lbs

A set is counted as soon as you rest the bar on the floor or the squat rack.