Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

13 rounds + 5 Pull Ups + 2 Push Ups

Legit reps! No band ... chin above bar, full range push up, squat below crease of knee ... low round scorer in my class ... but pride in my movements.

Pre-WOD:
Work up to a heavy set of 5 front squats

WOD - 7 Minute AMRAP:
- 3 Squat Cleans(135#,95#)
- 3 T2B
- 6 Squat Cleans
- 6 T2B
- 9 Squat Cleans
- 9 T2B
... etc
Count Total Reps

Yeah ... I RX'd the girls weight :) Getting strength back, and feeling better since illness and gout kept me out 5 weeks. I FINALLY got the kipping for Toes 2 Bar ... may be a little ugly right now, but boy it is nice to be able to string together reps! Skill improvement is good

Post WOD (w/ Joseph and Jeff):
- 100 situps

Mobility:
- Mobility Work

Recovery:
Option #1:
- 3 x 1000M Row for time
Option #2:
- 3 x 30 Calorie Row for time

WOD Options:
- Monday's WOD
- Tuesday's WOD
- Wednesday's WOD
- Other WOD options!

Completed 3 x 1000M Rows:
1. 3:38.7
2. 3:46.0
3. 3:41.1

Pre-Wod:
4 Rounds of the following:
- 4 Deadlifts
- 4 Hang Cleans
- 4 Push Press
- 4 "Clusters" - Squat Clean to Thruster

Note: Find a weight that allows completion of movements unbroken

WOD - 3 Rounds For Time:
- 400M Run
- 21 Abmat Situps
- 12 HSPU

Subbed 400M Row for 400M Run. Gouty knee was digging in with pain on the 400M warm up run. 95# on Pre-WOD, happy to move weight 4 rounds unbroken. Getting strength and technique back. Shoulder wrecked for HSPU, could not get any "good" reps. Solid CF beating, love it.

CrossFit Games Open Workout 13.2 for those who are ready and willing!

Post 13.2 Recovery:
Mobility Work - work on weak areas of mobility

WOD:
4 Rounds:
- 500 Meter Row
- 15 GHD or T2B
Note: Not recording times. Rest between movements based on individual recovery needed. However, sprint effort on movements.

Post WOD - For Time:
- 50 Calorie Airdyne Sprint

Completed (4) 500M Rows each under 2:00, 1st 1:40. Completed (4) sets of T2B. Bitched out on Airdyne bike calorie sprint :)

1 clean pull + 2 hang power clean

Go every 1:30

For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

Kilos: 52/38

1 Round of CTB Cindy:
5 CTB
10 Push-ups
15 Squats

"Happy 24th Birthday Angela Falcone"

Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead

Birthday WOD - For Time:
- 24 Calorie Row
- 24 Dumbbell Snatch right & left (45/35)
- 24 T2B or GHD
- 24 Burpees
- 24 HSPU
- 24 Pull Ups

Time ... gave it to Coach but am so brain dead, do not remember what it was :) Did T2B and HSPU with Double AbMat. Closer and closer to the every out of reach RX

Option 1: CrossFit Games Open Workout 13.3

Option 2: "Jerry" - For Time:
- 1 Mile Run
- 2000 Meter Row
- 1 Mile Run

Option 3: Mobility

Post WOD:
- 50 GHD Situps

Completed Option 2. PR for me. 2000M Row and 2 miles run. Rowed first and ran 2 miles. I have not run 2 miles since I was a teenager. It was dark, cloudy, brisk wind ... only me out there running in circles fighting for a personal victory. What we can do vs. what we think we can do ... can be an amazing thing.

Warm Up - 5 Rounds:
- 3 to 5 HSPU
- Farmers Carry
- 3 to 5 C2B Pullups

Pre-WOD: 5 x 2 Thrusters from Rack

WOD - 8 minute AMRAP:
- 4 DB Thrusters (45/35)
- 12 Burpees
- 20 II Unders (2:1)

45# DB Thrusters, simply ... destroyed.