GRACE

Warmup:
7 minutes of "Chelsea" - (each minute 5 pullups, 10 pushups, 15 situps)
Buergener warmups

WOD: "GRACE"
30 clean & jerks for time (135#)

Time 4:50 Rx

Filthy Fifty

Warmup:
3 reps of each Filthy Fifty movement
3x1 front squat (45#)
3x5 front squat (65#/95#/115#)

WOD: "Filthy Fifty"
Time 45:20

Subbed stepups for box jumps since I'm not allowed to do those anymore. Also did 150 singles instead of 50 double unders. It was hot and the burpees kicked my ass.

ANGIE

Warmup:
2 rounds of

• 10 box jumps
• 15 kettlebell swings
• 20 double unders

WOD: "ANGIE"
For time:

• 100 pullups
• 100 pushups
• 100 situps
• 100 squats

16:39 Rx for Half-Angie (had to go to doc today)

Monday

Warmup:
10 push press (45#) + 1 PP (95#)
10 sumo deadlift high pull (45#) + 1 SDHP (95#)
10 squats + 1 wall ball shot (14' 12#)

WOD: "Monday"
For time:

• 50 push press (95#)
• 25 double unders
• 50 sumo deadlift high pull (95#)
• 25 double unders
• 50 wall ball (14' 12#)
• 25 double unders

Time 20:48 Rx

I did almost all double unders and that slowed me down a lot. If I had done singles, I could have finished 5 minutes faster.

RANDY

Warmup:
2x15 overhead squats (pvc)
2x15 GHD wall ball situps (12#)
2x15 ring dips
snatch progression practice (89#)

WOD: "RANDY"
75 reps @ 75# of power snatch for time

Time 10:10 Rx

Dumbbell Sprint

Warmup:
21-15-9 sumo deadlift high pull (45#)
21-15-9 thrusters (45#)
5x1 thrusters (67#/95#/115#/135#/155#)

WOD: "Dumbbell Sprint"
4 rounds (time each round) of:

• 100 meter overhead carry (right arm - 45# dumbbell)
• 10 thrusters (right arm - 45# dumbbell)
  
• 100 meter overhead carry (left arm - 45# dumbbell)
• 10 thrusters (left arm - 45# dumbbell)
• 200 meter sprint
• 2 minute rest

1. 4:05
2. 5:34
3. 6:15
4. 6:05