“Wittman”. Rxd 7 Rounds / mod 5 Rounds

15 KB swings (53/36)
15 power cleans (95/65)
15 box jumps. (24”/20”)

Strength / Skill:
- 5x4 Back Squat
or
- 5x4 Bench Press
Note: Depending on which option you completed Monday, or if you completed the 14.3 workout on Monday. Choose an option.

WOD:
3 Rounds (10Min Cap)
- 20 Pull Ups
- 20 Wall Balls (20#,14#)
- 20 Burpees
3 Rounds (10Min Cap)
- 10 HSPU
- 10 Ring Dips
- 10 Push Ups
Note: No rest in transition between the 10Min workout.

2 Rounds + 15 reps on 1st and finished 2nd at the 19:05 mark. That last round of HSPU were pitiful, but did what I could. Felt awful, allergy and just lack of sleep ... trudged in and did what I could. I figure how you perform on your worst day is a good test of heart. Heart was tested.

L-Sit Hold: 3 x 10-20s on/40-50s off.
Then
Oscillatory Foam roll pecs x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

"Muljautus"

7x3@80-120 (ty)

VAPU 5x5@70-75%

Etukyykky 5x4@70%

CrossFit Games Open 14.3

8 minute AMRAP:
- 10 deadlifts, 135 / 95 lb.
- 15 box jumps, 24 / 20 inch
- 15 deadlifts, 185 / 135 lb.
- 15 box jumps, 24 / 20 inch
- 20 deadlifts, 225 / 155 lb.
- 15 box jumps, 24 / 20 inch
- 25 deadlifts, 275 / 185 lb.
- 15 box jumps, 24 / 20 inch
- 30 deadlifts, 315 / 205 lb.
- 15 box jumps, 24 / 20 inch
- 35 deadlifts, 365 / 225 lb.
- 15 box jumps, 24 / 20 inch

Bike Recovery
20 Minute Recovery Effort

• 3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
Rest as need each sets.

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

Snatch Grip Pull 3 x 5
Clean Grip Pull 3 x 5
Front Squat 4 x 3

WOD #1: 1 Mile Run For Time

WOD #2 - 20Min OMEM:
- 3 Power Clean On Odd Minute; As Heavy As Possible
- 1 Round "Cindy" On Even Minute

Class not expecting this one today. Can say, for old non-runner, I am happy for now with my 7:35 mile time. HATE running, which really means it is something I need to work on. 155# on clean, maintained weight for 10 rounds and finished each round of Cindy before clock for 10 rounds. Good victory. Victory I mean, my tired 6' 5", 190#, 45 year old gouty arthritic but did not want to get up, let alone knock a workout like this out. But ... done!

Rocky IV, "going in one more round when you don't think you can that's what makes all the difference in your life."