3x8 Overhead Squat

WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (25)
-30 Each Leg Walking Lunge
-30 GHD Situps
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20)
-30 Burpee
-Double Under (100) subbed 2 for 1

1000 Meter Run
50 Thruster (45/35)
30 Push Up (due to elbow injury)

3rds for time:
30 Dips
15 Lat Pulls (100lbs)

3rds rounds for time of:
15 Rope Pulls
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

AMRAP in 20 min of:

400m run/ 600m row
10 L Pull-ups
15 Good mornings 45lbs/35lbs
20 Sit-ups with 25lbs/15lbs plate

3 rounds + 400m run

3x8 Overhead Squat

WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (53/35)
-30 Each Leg Walking Lunge
-30 KTE
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20)
-30 Burpee
-Double Under (100)

I think every one of my wall balls was a "no rep" but ask me if I gave a crap by that point.

1 mile race downtown
Watch time: 5:47:48
Official chip time:

"Isabel" for time:

30 snatch 135 lbs/95 lbs

did 115#

6 miles (Merrifield 6)

SWOD: deadlift @ 315 for 4 reps. try 315 again next time.

DWOD: Off-Season

Complete 8 rounds:

3 Power Cleans 75% of body weight - 135 lbs
Sprint 40 yards (subbed 10 DUs)