July 09

7.30 CJ 75%x2x7 Used 83 and 93
MS 75%x2x4 53#

2-4-6-8-10-8-6-4-2
KB swings 1 pd
hanging leg raises
6.16

7.28
PS +Snatch 70%x5 sets 53#
Snatch balance 75% x3x5 63#

3 rounds for time:
200 m row
10 pullups
5 half moons (each side) 35#
8.08

7.27
BS 123x3 133x3x4
PP 83x3x5
Sn Pulls 83x3x5

7.24 DL 1RM
DL 203-213-223-233-243 (tied PR)

Nancy
5 rounds for time
400 m run
15 OHS 65#
17.09 rx'd (PR)

7.23
2 position clean 75%x 5 sets 93#
MS 75%x3x3 53#
Jerk- HS, 90%x1 85%x1x2 118,108,103,103

Weighted situps 3x10 35#

7.22
For time:
50 box jumps 24"
50 burpees
50 double unders
9.36 rxd

7.16-7.21 INJURED, neck

7.15
FS 110x3x5
Sn PP 93x4 83x5x4

Elizabeth
21-15-9
cleans 63#
ring dips (blue band)
8.18

Seated box jump 28"

7.10
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
53:30, nowhere near PR. hands had 10+ rips

7.9
PC 5/min for 10 min- 98#

7.8
FS 123x3 133x3 138x3

50-40-30-20-10
Box jumps 20"
Situps
10.29 (PR), last time 12.39

7.6
SP 63x5 63x5 65x5

3 rounds for time:
10 deadlifts 163#
50 double unders
6.57

7.5
WU-800m run
SJ- 128 (PR), after multiple failures

100 double unders for time:
Rope broke at 51 (56 sec)


7.2
DH PU 3x3 blue band

AMRAP in 20 min:
5 thrusters 63#
7 HPC
10 SDHP
10 rds and 1 thruster

7.1
Snatch 73x14
C&J 110x1x4