warmup: row 200m, 10 ring rows, 10 hollow rocks, 10 pushups (*kn), 20 air squats, 15 ring rows, 10 pvc pass thrus

WOD - Cindy: 20 min AMRAP of 5 ring rows (*pullups), 10 pushups, 15 air squats. [Did 9 complete rounds plus 5 ring rows and 2 pushups]

5.3 mile run

warmup: 2x (row 250m, 10 kb good mornings, 10 pvc pullthru, 10 soldier marches, 10 pullup hangs, 10 barbell deadlifts)

skill: deadlifts 5 x 3

WOD: 10-9-8-7-6-5-4-3-2-1 of HSPUs (*18"box) and toes to bar(*kneeup)

warmup: 2x (row 250m, 10 pvc pullthroughs, 10 wall squats, 10 snatch prep)

3Min EMOTM: 5 burpees (subbed for 10 DUs_
Snatches for Remaining Time
30 sec rest

3Min EMOTM: 5 burpees (*for 10 DUs)
Overhead squats for remaining time

Cash Out: Plank off. 1 min 20 sec plank, then 12 burpees

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps): 19/20/17
kettlebell swing 24/16 (Reps) 22/20/18
Box Jump: 20″ box (Reps) 17/16/15
Push-press: 75/53 pounds (Reps) 35/20/20
Row: calories (Calories) 13/11/10
1 minute at each station, rest 1 minute between rounds, 3 rounds total.

** NEXT TIME DO UNBROKEN

• 2 mile ish run

A. EMOM 18 min
Odd - run 45 sec/200m-ish
Even - 12 HR push ups
B. EMOM 18 min
Odd - 2 Rope Climbs
Even - Bear crawl 20m
C. 20 TGU tough alternate hands each rep
+
Row 2k (90%)
+
Mobility
- Calf and heel chord shearing
- Adductor smashing with barbell

A. Completed
B. Completed
C. 40lb KB at 6:30 + 2k row at 7:18

warmup:

skill: kipping pullups

WOD: 1000m row, 50 thrusters, 30 pullups(*ring rows)

4 mins Tabata situps.

warmup: 2x (row 250m, 10 hr pushups (*kn), 10 kb good morning (26), 10 wall air squat) 10 goblet squat (*26).

skill: deadlift 7 x 1. 75,95,115,125,135,145,155,165

WOD: 3x (10 back squat (*75), 20 plyo pushups (*knee p/u), 50 DU (*sub row 200m)

WOD: 21 OH Squat (35)
42 Ring Rows (*mod from p/u)
15 OH Squat (35)
30 Ring rows
9 OH Squat (35)
18 Ring Rows