AMRAP 20:
-7 Hang Power Clean (115lbs)
-12 Wall ball Shots
-100M Farmer’s Walks (55lbs)

6 Rounds

Realized a serious weakness today. Grip. The farmer's walks killed me. Lead the pack through the first three rounds. Then, I could hardly lift the bar to do the cleans. My form sucked horribly on the cleans. I kept contorting my body b/c I couldn't hold the frickin bar. I guess it was worth it to discover a weakness. Gotta work on it.

50 Burpee Pull-Ups
50 Turkish Get-Ups

25:48

Fran:

21-15-9

• Thrusters (95lbs)
• Pull-ups

 6:57

Felt a little wussy today. Wasn't really thrusting on the thrusters. More of a squat into a shoulder press. Could've done better, but not a horrible time at all. Getting Stronger!

3 Rounds:

-10 Deadlift
-15 Depth Jumps
-20 Box Jumps
-50M Sprint
-50M Backwards Bear Crawls

17:17

Reverse Bear Crawls were tough. 

Overhead Squat 5-3-3-3-2-2-2-2-1-1-1-1

175lbs

500m Row

1:36

Run 1 mile for time: 6:17

2 minutes for max reps of:

1. DB Thrusters @ 40lbs (17)
2. Medicine Ball Cleans (24)
3. Burpees (26)
4. Double Unders (28)
5. Pull-ups (30)

Skillwork: Windmills

Then....

Deadlift 3-3-3-3-3

205, 255, 275, 305

10 Sets of 3 Reps Heavy Windmills

*Tried 365lbs. Terrible form. Back contorted in all sorts of directions. The weight didn't feel too heavy though. Bet I could break 400lbs with a little practice.

13:35

Today’s WOD:

10-8-6-4-2
Squat Cleans
50-40-30-20-10
Abmat Sit-Ups

13:01

3x max pushups 

Last round: 17

WOD (at home):

AMRAP 15 

• 6 Thrusters (115lbs)
• 20 double unders

7 rounds