30 sec plank
30 sec rest
1 minute plank
1 minute rest
2 minutes plank
2 minutes rest
3 minutes plank
3 minutes rest
30 sec plank
30 seconds rest
1 minute plank
1 minute rest
2 minutes plank
2 minutes rest
3 minutes plank
3 minutes plank

I did all planks unbroken! Having Gwen right in front of me REALLY helped!

10km tempo run on Montour Trail, 8 miles total. (1m WU, 0.8mi CD)
Time: 1:06:00
Avg Pace: 8:14
Tempo Splits:
1: 7:59
2: 7:49
3: 7:36
4: 7:44
5: 7:54
6: 7:43
0.2: 1:34
Avg tempo pace: 7:48 (48:19 total, PR)
Elevation: 350 ft
Calories: 1,160

http://connect.garmin.com/activity/162834679

Warmup
5 Pullups
5 Step ups
5 Lunges
x2

Strength
7x2 Hang Power Snatch to find 2RM
95/115/135/145/155/155/160 fail

WOD
8 AMRAP #205 weight
1 Deadlift 1 Hang Power Clean 1 Front Squat
2 Deadlift 2 Hang Power Clean 2 Front Squat
3 Deadlift 3 Hang Power Clean 3 Front Squat
Keep going until time expires. Barbell can drop if needed. doesnt have to be unbroken.

Score
4+9

3 Rounds for time:

50 DU(150 SU)
50 AS
50 Push ups(Situps)

3 Rounds for time:

50 DU(150 SU)
50 AS
50 Push ups(10 on toes)

5 rounds of:

7 sets of:
power clean
front squat
push press
back squat
push press

65-75-85-95-115

Warm up: 3 Rounds
-5 Pull Up
-10 Push Up
-15 Sit Up

Pre-WOD: 5 X 3 Shoulder to Overhead

WOD: For Time
-50 Meters Weighted Walking Lunges(45/25)
-21 Burpees
-50 Meters Weighted Walking Lunges
-15 Burpees
-50 Meters Weighted Walking Lunges
- 9 Burpees

Clean
5x 135# 5x 155# 5x 175#
Deadlift
5x 240# 5x 275# 10x 310# PR for 10RM
Weighted pull up
5x 25# 5x 30# 2x 35#

Metcon
3RFT
15x med ball clean 20#
15x kb SDHP 1.5 pood
15x hand release push ups

3:51

3 rounds:
20 box jump 50/60
20 snatch (alt.)
20 Up & Down
20 C&J
20 US Swing
20 Front rack lunge

12/16kg, Tc 25min

3 Rounds for time.
15x medicine ball cleans 20#
15x kettlebell sumo deadlift high pull 1.5 pood
15x hand release push

notes: lost flow on med ball cleans. had to repeat reps to get them right. wasted time and energy.