Fran

21, 15, 9....Thrusters, pull-ups = 14:02, 65lbs.

Main Site Monday

3 rounds: 400 m run, 21 kettle bell swings(did 1 pood), 12 handstand push-ups(did modified) = 19:42.... terrible! Thats all I can say .... no ones fault but my own

Thruster/Sit-up/Track Run

34:04.... with 65lbs. Thrusters are not my favorite!
400m run, 10 sit-ups, 1 thruster, 10 s, 2 th, 10 s, 3 th, 400m run....so on and so on to ten thrusters

Ring Dips/ Power Clean

9:09... 87 lbs., 15, 9, 6

Sled Drag/Tire Flip

5:15, 5:10.... pulled 160ish pounds

Deck of Cards

28:03, Great WOD, one of my favs! and it was HOT!
No Joker, Pushups, Pullups, Squats, Box jumps

Deadlift

Beat my PR! 153, 175, 195, 205, 215

Clean & Jerk, Bear Crawl, 25 sit-ups

19:20, 4 rounds of: 10 clean and jerk (115# and 95#) I did 87 lbs., bear crawl, 25 Sit ups
I enjoyed the workout, clean and jerks are my favorite!

40, 5, 5, 30 Sprint, Jump, Burpee, Rest!

15:10.... not so good :(
WOD: 10 rounds for time40 yard dash, (shuttle run, 20 yard, quick touchturn 20 yard return), 5 box jumps, 5 burpees, rest 30 seconds between each round-after the 5 burpees you will remain laying on the turf face down for the 30 sec rest,to begin the sprint you will quick start from the lying position

1/2 Murph

"Murph"
Run 0ne mile, 300 Squats, 200 Push-Ups, 100 Pull Ups, Run one mile
I Did:
1/2 Murph- Ran 1 mile in the beginning and 1/2 mile to finish = 49:00
1/2 Murph is...Run 1/2 mile, 150 squats, 100 push-ups, 50 pull-ups, run 1/2 mile