3X85
3X95
7X110

2 X Ab Circuit:
10 25 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

1-8-1
OHS (95/65)
Pull-up

RX. First time attempting unassisted pull-ups. Broke them into 3's and 2's. 19:08

10 Rounds for time of:
Accumulate 30 seconds in a handstand (on wall)
20 Squats

I was overextending my back a little in the handstands after the first few rounds. Lower back got tight and it was a little harder to do the squats. Need to focus on squeezing my butt and tightening my abs on the handstands.

15min to find 3RM Backsquat
335# PR

5 rds
10 C2B Pullups
100ft Bear Crawls

8:55

(3) 5 min Rounds rest 1 minute in between each round

Wallball Shots: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75 pounds (Reps)
Box Jump: 24" box (Reps)
Push Press: 75 pounds (Reps)
Row: calories (Cal)

Total Reps:

49, 50, 51

2K Row

-about 8m from house to Stehli Beach sign...another 6m from sign to end of parking lot (12m loop in lot)
-236 lbs (still bloated from weekend)...lots 7 pounds in 6 weeks...not too bad considering eating has been ok at best

thrusters hang power cleans run

Metcon:

5 Rnds: 5 Hng Cleans (200lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time - 21:20

Work up to a heavy snatch (90#)
Work up to a heavy C&J (135#)

For Time:
Diane
21-15-9
Deadlifts (225/155#)
HSPU
Grace
30 C&J (135/95#)
Helen
3 rounds
400m run
21 KB swings (53/35#)
12 pull-ups
Karen
150 wallballs (20/14#)