Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

WOD
push ups
1min rest
Air squats

21/15/9
box jumps
toes to bar

22:22

Last time was April 14, 2011 10:38

Not sure why. Maybe it was my measurement. 8 trips up and back on the bball court.

Back Squats 3-3-3-3-3 Warm up with low weight, then use the same weight for each set of . Weight should be between 70-75% of 1rm. @150# felt great

Then;

15 min. AMRAP

200m run

15 SDHP 75/45

10 Kettlebell snatch 1.5/1p- 5ea arm

75# 5 rounds and 200m run

Then, immediately following WOD

Max time handstand hold 1:28

3 PC
3FS
3PJ
All @60kg

EMOM 20 min or as long as you hold

Front Squat 3 RM

“Griff”

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Finished before 20 minutes - big accomplishment for me since my cardio is not the greatest yet.

1 Box Jump 30″/24″
1 rnd Cindy

2 Box Jump
1 rnd Cindy

3 Box Jump
1 rnd Cindy

continue until
10 Box Jump
1 rnd Cindy

Strength
max squat clean 90 kg (PR)

WOD
Amanda
9-7-5
muscle ups
squat snatches (40 kg)

could have been sub 7, but i felt pain on my shoulder from an old injury on the very first snatch, which caused me a lot of time. I even thought to quit, but then I got back on the barbell and moved on with the wod!

Strength:
Deadlift 5.5.5.5.5
265-275-285-295-315

*Tweeked my lower back on the 5th one at 315 so I stopped.