Run 1 mile
21 C&J (155/105-115)
Run 800m
21 C&J (155/105-115)
Run 1 mile

Double unders

3 rounds for time:

400m run
21 overhead kb swings (70lb)
12 strict pull ups

This was good...

Pre-WOD: 5 X 2 Front Squat

WOD: 10 Rounds For Time:
-5 Thrusters (135/95)
-5 T2B

OH squat (35KG) x12,
Ring row x12,
KB swing x30
5 Rds for time

Still going light on the OHS till the shoulder mobility & strength improves. Getting better though.

Back Squat (5,5,5,3,3)
103, 113, 123, 133, 143

Weighted Chinups (5x5)

Press (3x10)
73 lbs

Ring Rows (3x10)

Narrow Pushups (3x10)

Rubber Band Good Mornings (50)

Weighted Situps (30)

Sprint Work: 6 x 200m

Every minute on the minute for 10 minutes

1 Clean grip deadlift

1 Clean extension

1 Power Clean

Increase each round: started at 53 lbs, ended at 103 lbs

5 Rounds For Time

5 Power Cleans 93 lbs

10 Barbell “Evil Wheels”

1-1-1-1-1-1-1

Clean and jerk
(220# 15#pr!)

Then

10 --> 1

Clean and jerk 60%
Kb swing 1.5p

Cindy 10'
5 pull-ups
10 push-ups
15 air squats

then without rest
Diane 10'
21-15-9 reps for time
deadlift @100/70
HSPU