Took three rest days.  Decided to make up the 7 WOD:

7 RFT:
45 lb. power snatch, 7 reps
45 lb. snatch balance, 7 reps
45 lb. OHS, 7 reps

16:30

Letting the bar back down on your neck/shoulders for the snatch balance was by far the hardest and most taxing part.

CFWU x 3

5 rounds for time:

Row 500 Meters
4 thrusters, 60 lb db’s

17:47

2:30 on the treadmill
stretching

Puppies:
Four rounds for time of:
30 pound Thruster, 5 reps
sub assisted pullup/dips
Run 400m

Finished in 13:15.  Felt pretty good could have done more weight for thrusters or could have done another round.

2-2

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

20:16

Ran 400’s inside
Muscle-up progressions off of knees
about 10-15 min after Griff

L-pulups 10x2
20 regular pull-ups

Did this Mon. but just now able to post.

w/u
stretch
sit ups x 10
jump rope x 1 min
kb swings 35lb x 10

3 rds for time:
5 x 95 lb thrusters
10 ring dips
10 pull ups (assisted)
run 400m

20’52”

Monday was Day One.  Our little baby steps CF group did:

95# thrusters 5 reps
pull-ups 5 reps (no rings at our gym)
400m run (one guy can’t run, so he rowed on our one rowing machine)

23 minutes

Thrusters were a tad light at the beginning but very heavy on the last set.

Keep Going!