3200m run with my dog Ivy

6 Rounds:
10 pullups (strict)
20 pushups
10 burpees
20 situps

25m of it

100/110#

Monday 7.8.13
Posted on July 7, 2013
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Strength

Front Squat 1rm

Back Squat 5×5

Wod

2x400m Run

Rest 4-7 minutes between efforts

*Yes, I’m serious, 400m run. Two of them. Max Effort, All out, Balls Deep. Do not “sandbag” because you have another sprint coming after the first, there will be a penalty for that.

20-16-10 reps for time of:

Wallball shots, 14 pound ball
Kettlebell swings, 20 kg
Walking lunge, 45 pound plate overhead

3RFT
500m Row
12 Deadlift (Body weight)
21 Box Jumps (24/20)

RX. 24", 130#. Legs were dead from yesterday. 18:17 - wanted to get under 15 min

Didn't feel really sore at all from yesterday - good recovery from protein

Snatch 5 x 5 – lighter

100 Walking lunges
80 Situps
60 Double unders
40 Slam ball
20 HR Pushups
2 rounds for time

accidentally used a 20lb ball instead of a 30lb for the slam balls... in my defense, there was no Rx weight posted on the board. also, there were only 3 30lb balls available... lame.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

pull-ups
Box jump, 24 inch box
AbMat sit-up

For time:
Run 4k
40 Burpee pull-ups

20 pound vest

3 rounds of
15 burpees
100 foot lunge
400 M