200m prowler run- 40# on the prowler
200m Run
100 squats
200m Run
Row 50 calories
200m Run
40 KBS (yellow)
200m Run
30 GHD Sit-ups
200m Run
20 burpees with 25# plate
200m Run
10 HSPU
200m Run
100 m waiter's walk, R Arm - 20#
100 m waiter's walk, L Arm - 20#
200m Run

Wow...& geez.

Strength:
clean and jerk each 90 seg. empezando con 80% 1RM 2 reps y acabando con 1RM
2 2 2 2 2 1 1 1 1 (60 60 60 60 60 70 75 70 70kg)
WOD: DT (hero) in team of 2:
AMRAP 12:
24 over bar jump
12 deadlift (50kg)
9 hang power clean (50kg)
6 Shoulder to overhead (S2O) (50kg)
(hicimos 9 rondas y 22 saltos)

Squat clean -3
Ring Dip - 5
5 rounds

Worked up to 255lb for 3 then hit 275 for a PR

Pushups - 30
V-Ups - 30
Slamball - 30
Gate Sprint
3 rounds

1 mile

14 min EMOM

Odd: 1 legless rope climb/2 rope climbs
Even: 5 OHS (40kg)

4x10 bench
strict press
close grip press
arnold press
tricep kickback
push-ups

20 min
3 decks of cards, nothing below 7.

I drew:
Run 200 M
10 T2B
Run 200 M
10 Wallballs
Run 200M
10 T2B
Run 200 M
10 T2B

--------After 10 Minutes

Run 200 M
10 Pull-ups
Run 200 M
10 Pull-ups
Run 200 M
10 Pull-ups
Run 200 M
10 Burpees

100 pull ups
100 push ups
100 sit ups
100 squats

w/u:
Row 500m, then 3 rounds – 10x wall ball 14#, 10x TRX row, 10x KB swing (35#)

Ten rounds for time of:
7 Burpees
7 Knees to elbows

D. Bell press 75% x5, 80% x5, 85% x5

21-15-9
Trap Bar DL @102kg
Parallell bar dips