080112-080116

080116
wu: 500m row

WOD
row 5k (damper setting @5)

22:21 (PR)

10x4--ohsq, pull, sit, dip
500m row
1 min handstand hold


080115
wu: 5 min run, 10x3--ohsq, pull, bext, sit, dip

WOD
"filthy fifty"
50 24 inch box jumps
50 jumping pull ups
50 35# db swings
50 walking lunges
50 knees to elbows
50 45# push presses
50 back extensions
50 45# thrusters
50 burpees
50 double unders

41:35

080114
wu: 10 min run, 10x3--ohsq, pull, sit, push

WOD
Squat
140#x3x5

Weighted dips
BW 5x2
5#x3
10# 3x5

11 pull ups


080112
wu: 10x3--ohsq, pull, bext, sit, push
clean warm up

WOD
"Elizabeth"
21-15-9 reps
75# cleans
dips

16:44