Burpees, Sit Ups, Sprints

Deadlifts, Pullups

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
2x300m Runs (about 90s rest)
2x30 Anchored Situps
2x30 Back Extensions
4x5 Bench Press (60kg)
3x10 Strict T2B
Gymnastics (Handstand Holds/Walks)
Static Stretching (Cooldown)

Lumberjack 20

20 Deadlifts- used 93# bar
Run 400m
20 KB swings- used 12kg KB
Run 400m
20 Overhead Squats- used 43# bar
Run 400m
20 Burpees
Run 400m
20 Pullups- used green band
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans- used 20# DB
Run 400m

Finished in 32:58

WOD
21-15-9
Pull ups
Wall balls
Sit ups
300 m row

2 rounds:

7 wall walks
30 knees to elbow
60 double unders
800m

10 rounds
5 lunge each leg
10 push up
5 lateral groucho each way
20 crunch with 20# dumbell (alt)
10 squat
10 push press w bar

5 rounds before taking my final exam
20 squat
10 rev. bench
10 leg raises on the bench
4 pull up no band
20 russian twist with 20# ball
10 chest flies (80# first 2 rounds, 70#s last 3)

...but still sucked!

Three rounds for reps of:
75 pound Thurster, 1 minute
75 pound Sumo Deadlift High pull, 1 minute
Jumping squats, 1 minute
75 pound Push press, 1 minute
Rest 1 minute

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Scaled down to 100 lbs, form was poor on the OH Squat, need to work on that. Done in a fasted state.