Wendler Strength:

Back Squats - 3x275, 3x290, 3x305
Front Squats - 3x240, 3x255, did not do set of 270 (legs just didn't feel good)

65m sprints - 8x65m - standing start on track - all between 8.5 and 8.8

http://www.endomondo.com/workouts/265341468/2853730

A. Warm up

B. Strength

12 m EMOM Clean- starting at 60% 1rm clean (or Clean and Jerk) and increasing each set

C. WOD:

For reps:

Run 200 m

Max effort pullups

Run 300 meters

Max effort Wall Balls (14/20)

Run 400 m

Max effort TTB

Max clean

3 min of grace @ 135

2RM Power Clean (got up to 83#)

30sec AMRAP Power Clean (use a moderate load- used a 63# bar)
Rest 90sec
3 Rounds
+
8-12-18
Front Squat (115/75lbs, used a 63# bar)
Hand Release Pushup
Box Jump (used 45# plates x4)
Finished in 7:08

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

blue band. 25:52

Angie
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

blue band. 25:52

15 reps of:

Wallball (20 lbs)
SDHP (75 lbs)
Push-ups
Box jumps (24 inch)
Kettlebell (45 lbs)
Mountain Climbers
Burpees
Sit-ups
Push press (75 lbs)
Overhead squat (75 lbs)

run 1.5 miles (treadmill)
50 push ups