Merry-Go-Ground

Back Squat
Heavy triple

21-15-9 reps AQAP:
Thruster, 95 pounds
Deadlift, 225 pounds

225x3 solo
235x3 with coach
9:30 rx'd

My head was spinning so much it felt like I was doing the WOD on a merry-go-round... oh well, on to tha next one.

GangStar

"The San Francisco Crippler"
AQAP:
30 bodyweight back squats
1000m row

6:50 rx'dish... about 4 lbs off bw @ 165

Burpee Belly

Pressing Complex:
Press, heavy single
Push-Press, heavy triple
Jerk, heavy five

Burpee/Box Jump Interval
3 rounds for total time:
15 burpees
20 box jumps
15 burpees

125/150/165(x3)

SOUP SANDWICH today. I took a nose dive off a box and almost "lost it" on the gym floor. Oh well... NEXT!

1:43/2:27/???

Squat and Run

Back Squat
3-2-1-3-2-1

Run 800m repeats
3 rounds, for lowest time

225, 245(1), 250
225, 245(1), 255

Best 800m was 2:31 BUT we only did one for time

Muscle-Up Power Clean Couplet

Jerk
1RM

7 rounds AQAP:
3 muscle-ups
7 power cleans, 115 pounds

175 PR
6:38 with 115# and 2 mu's per round

El Hefe

Front Squat
3x5
Score 15 GHD sit-ups after each heavy triple

AMRAP in 12 minutes:
5 handstand push-ups
10 wall-ball shots, 20 pound ball
30 double unders

195x3, 205x2, 205x2

6 full rounds: 1 abmat for 2 rounds, 2 the rest
Subbed double singles for double-unders