Code Brown

16:20 RX

Front Squats x3s

55, 77, 99, 109, 114, 120

5 Pullups

10 Wallball (14 ball)

200 Run

6 Rounds + 9 wb in 12 min

Strict press x 3s

65, 70, 71, 71.5 - COULD NOT for the life of me do 72 for 3, only got 2 up, so I dropped down and did 71 then 71.5. Will of course try 72 and maybe 75 for 1.

250 Row

200 Run

15 hang Squat Cleans (65 lbs)

15 db Pushpress (20 lbs)

18:26, 4 rounds

Ab Finisher

60 sec sandbag run

60 sec front squat (60 percent of 114)

60 sec doubleunders

60 sec rest

4 rounds - I think my numbers were 52 ish / 149 ish

Front squats x  5s

99, 104, 109, 114

Push Press x 5s

55, 60, 65, 70 (one set of 4, one set of 3)

10 to 1 Wallball/ dball

RX, 4:17 (not a new pr but updated RX with 14 lb wallball and 15 lb green dball)

Row 500 - NEW PR!!!! Broke the 2 min barrier!!!! 1:59.8

400 + Phill Run

21 Box jumps

12 Deadlifts

(20 in box and 131 lbs)

13:45 - again, not sure if 3 or 4 rounds

Finisher - carry 25 lb plate overhead to the street and back, twice.

Kinda Cindy

13 rounds + 5 squats (used pushup band after 3 or 4 rounds, shoulders pretty tired…)

Front Squat x 5s

99, 104, 104, 109

200 Run

4 bear crawls

10 pullups

10 snatches ea arm (26)

14:22, 4 rounds

Strict Press x 5s

33, 55, 60, 65, 65, 70 by 4

Hang Squat Clean x 3

85, 90, 95, 100×2

WOD

Run (don’t remember if it was 200 or 400)

30 lateral hops

10 deadlifts (153)

30 mt Climbers

9:20 - I think 4 rounds, could be 3

Deadlift x 3s

77, 99, 161, 175, 185, 192

WOD
20 Swings

10 Push Jerks (77)

200 Run

4 rounds+10 swings in 12 min