Pre-WOD:
1x20 Back Squat (Add 5% On Last Weight Used)

WOD:
"Death By 10M"
- Minute 1 ... 10M Shuttle Sprint
- Minute 2 ... 20M Shuttle Sprint
- Minute 3 ... 30M Shuttle Sprint
... etc.
Until cannot complete shuttle run ladder within 1 minute cap.

Post-WOD:
100 Sit Ups

115# for 20 reps, knee flexibility greater and stronger. Just happy to be able to run. 5 months ago, I would have thought this impossible.

Väliin jäänyt harjoitus

3 kierrosta

12 käsipainothrusteria (25/35lbs)
15 toes to bar
21 burpeeta

4 x Weighted Chinese Planks (25-55lbs)
0:50's Front
0:50's Back
https://vimeo.com/177465362

• For Time:
BB Thrusters (60/40Kg) 15 reps
Ring Muscle Ups 7 reps
BB Thrusters (60/40Kg) 10 reps
Ring Muscle Ups 5 reps
BB Thrusters (60/40Kg) 5 reps
Ring Muscle Ups 3 reps

http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1

1.
2x Snatch pull + 1x squat snatch x5
(Heavy)

2.
1x Clean + 2x front squat + 1x split jerk x5
(Heavy)

3.
OHS: 3x3 (heavy)

4.
3 rds:
Ghd- sit up 10-20
Back extension: 10-20

• @50% of 1RM BS
• rest 2min

For Time

30 Deadlift (20/30kg)--- (15/20kg)
30 wallballshots (8/10lb)
30 cal row
30 push ups

Pre-WOD:
5X2 Front Squat (95#, 115#, 125#, 135#, 135#)

WOD - For Time(185#, 115#):
-10 Squat Clean, 2 HSPU
- 8 Squat Clean, 4 HSPU
- 6 Squat Clean, 6 HSPU
- 4 Squat Clean, 8 HSPU
- 2 Squat Clean, 10 HSPU

Yeah, I am retarded. The way I read the board, looked like to me to complete 10,8,6,4,2 and then 2,4,6,8,10. After getting to 6 reps mark on the way up ... I had to call it. Was a good laugh had by all, and extra reps ... well, they only help right? I was wondering why everyone crushed the WOD but me ... lol. Used 95# for WOD.