Cardio - Four 1/2 mi intervals with 2min rest between rounds: 4:21, 4:13, 4:07, 3:54

OHS - 45x10, 65x8, 85x6, 95x6, 105x5,5, 115x2
Box Jump (24”) - 5 rounds of 10
Front squat - 95x10, 135x8, 165x5, 175x3, 185x3
TTB - 4 rounds of 10
Cashout: 3 RFT: Overhead DB lunge w/40lb db (10 steps with right arm, 10 steps with left arm = 1 round); 10 wallball shots w/20lb wallball: 5:58

Squats, Presses 3 x 5
Squats @ 295
Presses @ 135

Cash Out:
Tabata Jump Rope (30)
Back Extensions x 15

Swam 1600m;
5 x 5 DL 145//155//165//175/185

RIP Dae Han

pack, but had to sub 1k row for the run - obviously not as challenging, but still took 26 m.

Dae Han
Three rounds for time of:
Run 800 meters with a 40 pound barbell
15 foot Rope climb, 3 ascents or 6 beginner rope climbs (subbed 12 chest to bar pull ups)
85 pound Thruster, 12 reps (misread and did 8)

27:30

111230

“Ricky”

Pack:
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
55 pound dumbbell Deadlift, 5 reps
95 pound Push-press, 8 reps

7 rds + 3 pullups

12/25/12 WOD:

Warm up: 3 rounds of
15 dips
15 sit ups
10 overhead squats
15 push ups
8 pull ups
Samson stretch

WOD:
Front squat 2-2-2-2-2-2 reps

I did: 8-8-8-8-8-8 reps