4 rounds

500 m run

50 squats

50 double unders

20:47  --- looks easy but sucked.. got a few butterfly pullups today

did clean and jerks yesterday

maxed out at 195#, couldn't do 215#

ran 1.5 miles at a good pace

badger

3 rounds

1 km run

30 squat cleans

30 pullups

time 36:24  

this sucked.

worked on 115# snatch 

3 rounds

10 snatches

5 muscle snatches

10 thrusters

800 m run, fast pace

got plenty of rest between exercises.

amrap 15 min

7 hang power cleans 135#

7 hand stand pushups

250 m run 

4 1/3

4 rounds

5 155# front squats

15 ring dips

25 pushups

13:40 -- slow but recovering from midwest qualifiers

Crossfit Midwest Regional Qualifiers

WOD 1

21 15 9

275# dead lift

chest to bar pullups

DNF -- 15 min cap  missed it by 4 pullups.. couldn't hold on to the bars.. was bleeding all over them.

WOD 2

7 * (2) 53# kb thrusters

11 burpees

time: 10:00

WOD 3

2000m row

time: 7:48

Just like a kick in the balls.

21 15 9 w (2) 55# kb

squats

push press

thrusters 

11:40

this sucked.. probably a bad idea.. need rest for Crossfit Qualifiers Sat.

AMRAP in 20 min

5 burpees

5 sumo deadlift high pulls with 40# dumbells

15 double unders

225 m run

9 rounds

5 rounds

15 box jumps

315# dead lifts

500 m run

sucked!!!  time 20:44

also ran 3 miles 

DT

Did DT again.  17:20

5 rounds

155#

12 dl 9 hang power cleans 6 push jerks

1200 m warmup run

15 x 195 m sprints

between 36s - 40s

1000 m cooldown

fran

5:08

took steve's name off the board hahaha.. felt pretty good.

tabata something else

pullups

pushups

situps

squats

367 total reps

1000 m row (3:30)

21-15 -9

155# power cleans

burpees

total time 15:37