Pull-ups, 3 x 5

35lbs. x 5
40 x 5
42.5 x 5

4 Rounds:
- 7 Push-jerks w/135 lbs.
- 7 Deadlifts w/315 lbs.
- 7 Front Squats w/185 lbs.

My time - 17:59

25 minutes of walking lunges (harder than it sounds)

End up with about 340 meters/lunges

Squat, 3-5 X 3

275 X 3

295 X 3

305 X 3

310 X 3

'Helen'

3 rounds for time:

- Run 400 meters

- 1.5 Pood (55#) kettlebell

- 12 Pull-ups

My time - 14:38 (PR by 2 minutes from 6 weeks ago)

Shoulder Press, 3 X 5

135 X 5

145 X 5

150 x 5

Then

Modified -"Elizabeth"

15 Cleans, 160 lbs.

21 Dips

9 Cleans, 160 lbs.

15 Dips

6 Cleans, 160 lbs.

9 Dips

TIme - 6:42

Deadlifts, 3 X 5
345 X 5
365 X 5
375 X 5


Several hours later (time issues)


50 Double-unders
25 GHD Sit-ups
40 Double-unders
20 GHD Sit-ups
30 Double-unders
15 GHD Sit-ups
20 Double-unders
10 GHD Sit-ups
10 Double-unders
5 GHD Sit-ups

Time: 18:32

(Very hard after DLs earlier. I wish I done the WOD 20 minutes or less after DLs.)