5 rounds for time:
400 m run
100 jump ropes
30 wall ball shots
30 in-outs

*8.8 lb medicine ball

BB Gymnastics

1) 15 Minutes of Banded Split Jerk Practice

2) Snatch:
3X1@80%
1X1@85%
1X1@90%
1X1@95% [95#]
3X1@90%
2X1@85% – rest 30-60 seconds.

3) Clean & Jerk:
3X1@75%
1X1@80%
1X1@ 85%
1X1@90% [125#]
3X1@85%
2X1@80% – rest 30-60 seconds.

5 rounds
400 m run
100 singles ( jumprope)
30 wall ball shots
30 in-out

3 miles

30 min AMRAP

11 clean and press (95/65) (65)
11 bar facing burpees
11 goblet squats (53/35) (18)
22 double unders ( did 66 regular ones)
7 hspu( I did regular pushups)

11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans we aim to serve. 

Pre-WOD
1 Rep Squat Snatch every 30 seconds for 15 minutes- 65 lbs, focused on form. Not a lot of flexibility in my shoulders still but getting better.

WOD
30 Reps for time
Squat Clean to Overhead (155/115#)- 135

Post
Tabata Situps-100 reps in as few sets as possible- 6 sets

Strength/Skill

Snatch - 70% x 2 x 4 @ 95#, 95#, 95#, 105#
Clean & jerk - 70% x 2 x 4@ 105#, 105#, 115#, 125#
Back squat - 80% x 2 x 4 @ 185#, 195#, 195#, 205#

then......ab complex x 3

plank x 1min (front, side, side)

10 toes to bar

20 wipers

Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest wherethe first 8 intervals are pull-ups,the second 8 are push-ups, the third 8 intervals aresit-ups, and finally, thelast8 intervals are squats. There isno rest between exercises.

Pull ups: 7
Push ups: 12
Sit ups: 10
Squats: 15

Total score of 44.

21 Thrusters
40 foot of broad jumps
40 foot of lunges

15 Thrusters
40 foot of broad jumps
40 foot of lunges

9 Thrusters
40 foot of broad jumps
40 foot of lunges

oh boy!

“FILTHY FIFTY”

50 – Box Jumps (24/20)
50 – Jumping PullUps
50 – KB Swings (35lb/20lb)
50 – Walking Lunges
50 – Knees To Elbows
50 – Push Press (45lb/35lb)
50 – Supermans/Back Extensions
50 – Wall Balls (20lb/14lb
50 – Burpees
50 – Double Unders

FOR TIME

i DIED on wall balls and burpees. about 14min to get to wall balls and total of 26:52 to finish