200 KB swings @ 55#

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
155/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups

Results:
38:54, 7 rounds
scaled thrusters to 95#
stink bugs instead of HSPU

402 16Kg Swings
broken up in blocks of 20-25 reps and a ladder from 1-10, 10-1

Day 3 = 780

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Did Strict Pull-ups

4 RFT:

• 3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
• 300m Run

Ladies WOD: Strength--Barbell Push Press 5x5
THEN
5 Rounds for time:
30 sit ups/10 burpees
THEN
Run 800m

Carly also did 5 rounds of 15 ring rows/15 push ups

Men's WOD:

5 Rounds for time:
30 sit ups/10 hspu
THEN
15 pull ups/15 double unders

TIME For first Men's WOD was 10:50 and 6:55 for second WOD (Ryan's Time)

Deadlifting in The Den with Mrs N.
5 x 5 @ (100/50)
5 x 3 @ (130/60)
5 x 1 @ (145/75)
1 @ (147.5/80)
1 @ (150/90)
1 @ (152.5/95)

Metcon (Time)
-400m Run
-30 Burpees
-30 Kettlebell Swings
-30 Burpees
-400m Run

• 18 Min AMRAP of:
Toes to Bar 18 reps
BB Deadlifts (70/45Kg) 18 reps
Row 18/15 Kcal

Aerobic work for 60 min
1 min run / 2 min walk
7.6 km
8.0 min/km