MU!?!

3 Rnds ~
20 D.U
2 Push Ups
2 Ring Rows
2 Kipping HSPU
2 Strict Pull Ups
10s Wall-Facing HS Hold
---------------------
A) 3m Max Rep MU
B) MAX UB STRICT HSPU x 3 Sets (3m b/t)
or 30 STRICT HSPU for Time
C) Freestanding HS Hold Practice
METCON
5 RFT ~
60 D/U
20 TTB
(14 min Cap)

tb ~ 10 MU (2-1-2-2-2-1 Upstairs rings... the 1 was the big rings)
30 HSPU for Time = 13:40
3-3-2 = 1:27
2-2-2 = 3:50
2-2 = 5:57
2-2-2 = 9:07
2-1 = 11:45
2 = 12:57
1 = 13:40
METCON = 10:50
UB / UB = 1:17
31-29 / 12-8 = 3:53
UB / 12-8 = 5:51
UB / 12-4-4 = 8:40
UB / 12-8 = 10:50

Coming to a Close...

Warm-Up
2 Rnds (at Warm-up Pace...8-10min)
10 Cal Row
10 OHS (45#)
30 "Ski Erg Pulls" (band on wt. rack)
10 Back Squats
3 Strict Pull Ups
+
GO WOD
+
Burgener Snatch WU
-------------------------
A) SQUAT SNATCH
B) BACK SQUAT
Work to Heavy Single of each of the above...
METCON
For Time (30m Cap)
2-4-6-8-10
Burpee Box Jumps (30/24)
Muscle Ups

ENGINE
30m Easy Bike

tb ~ 195# / 315# / 12:52
2's done at :27s
4's done at 1:47 (3-1 for MU)
6's done at 4:25 (2-2-2 for MU)
8 BBJ done at 5:35 (50s to complete)
8 MU done at 8:15 (3-2-1-1-1 / 2:40 to complete)
10 BBJ done at 9:35 (60s to complete)
10 MU done at 12:52 (2-2-2-2-1-1 / 3:27 to complete)
*After 8 BBJ & 10 BBJ, I had to rest/breath for 30s at least b4 beginning the MU!!!

30m Bike = 214 Calories / WATTS = 142 (180) / RPM = 50 (54) / 9.35 Miles

Cautious...

This one could do me in...

Warm-Up

A) Power Clean & Push Jerk (no hand reset)
15 Reps AFAP (80% of 1-RM from 2 weeks ago)

METCON
AMRAP in 20m:
30 D/U
10 DB Power Snatch (50/35)
5 Burpees (to 6" reach)



Ethan Tonn - 12 Rnds (35# / 60 singles)

tb = 
A) 2:39 @175# (3-1-1-1-2-1-1-1-1--1-1-1)
Metcon
10 Rnds + 9 DB Snatch (50#)
3 @ 5:01
6 @ 11:03
10 @ 19:00

And this one was good, but really felt in in my back all night on Friday and All-Day on Saturday...OUCH... We will see what Sunday brings...

The Day After...

ENGINE WORK
ASSULT BIKE
3 Rnds of:
5m Easy
3m Mod
2m Sustainable Hard

tb's Work
5m
WATTS
86(132)
105 (138)
105 (132)
RPM
41 (48)
44 (49)
44 (48)
Cals
26
27
27

3m
WATTS
105 (194)
138 (173)
182 (201)
RPM
44 (52)
49 (53)
54 (59)
Cals
17
27
27

2m
WATTS
228 (306)
265 (305)
278 (292)
RPM
59 (65)
62 (65)
63 (64)
Cals
23
26
26

Christmas Eve WOD

Warm-Up & Mobilize

A) STRICT C2B Pull Ups
AMRAP Unbroken x 4 sets
2m b/t sets

B) STRICT PRESS
5-5-5-5 (2m b/t sets)

METCON
For Time:
50 C2B
50 Bench Press (135#/95#)
50 STRICT HSPU
(20m Cap)

TWendt ~ 18:53
Z.Wendt ~ 32 HSPU
tb ~ 9-8-6-6 / 95-115-125-135 / 16 HSPU (3:00-8:02-20:00)
27-3-6-6-4-4 / 5-5-6-5-4-3-2-1-3-3-3-3-3-2-2 / 1-2-2-2-2-2-1-2-2

Give me a Break...

Christmas Break that is...

Warm-Up
5m of Jump Rope
GoWOD
BB WU
Snatch Progression Warm-Up
-------------------------
A) SNATCH COMPLEX
OTM x 10m:
1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch (@ 70% 1-RM)
B) OHS
3 x 3 (2m Rest b/t)
C) BOX SQUAT
5-5-5 (2m Rest b/t)
METCON
KAREN
150 Wall Ball for Time
*10m Cap

1-3 Sets of the Following:
D1) Straddle TTB x 15
D2) STRICT TTB x 15
D3) Tuck Ups x 20
Rest as needed b/t exercises

tb ~ 145# Snatch Complex / 200# OHS / 275# Box Squat / 9:48 / D-Series 1 Set Complete
Karen breakdown
10-5-5-5-5-5-5-5-5 @ 2:45
6-6-6-6-6-6-5-5-4 @ 6:24 (3:39)
5-5-5-5-5-5-5-15 @ 9:48 (3:24)
Really thought I could get this in under 9m...
May have miss counted and done about 10more, but who knows...
Really I need to be able to do more than 5-6 at a time, but it was a good pace for me...those 6's really got to me...something to work on... HR really spikes after 8-12 of these when I string them together.

12 Days-2019

Well, here it is folks...
12th Annual ... 12 Days of Christmas WOD.
We have been doing this in unison with West DePere (Chuck Brehm) and Appleton East (Mark Kromenacker)...

Fun stuff... AE got after it with over 70 people participating!!!
It is not about the time, it is about starting the va-ca off right, with a little work & sweat. Grinding with your teammates, coaches, teachers & administration! Pushing each other to become the best you, you can be!!!

12 Days Workout

1 ~ BB Court Suicide Run (Ft-HC-FT-FC)

2 ~ (Wo)Manmakers (35#/20# & 20#/5#)

3 ~ Man-on-fire Burpees

4 ~ Burpee Box Jumps (24/20)

5 ~ Burpee Pull Ups

6 ~ Burpee Broad Jumps (4’/3’)

7 ~ Bar-Facing Burpees (or mini-hurdles)

8 ~ Push Press/Jerk*

9 ~ Hang Power Cleans*

10 ~ Deadlift*

11 ~ Wall Balls (20/14)

12 ~ Inverted Burpees

*95#/65#

2019 Pre-12 Days

2019 Post-WOD

Hannah Felker 72:00
Kayla Sweet 72:00
Logan Felker 72:10
Madelyn Hepp 72:10
Owen Hahn 52:20
Sam Matthews 33:06
Wil Weidman 52:06
Cayden Saeger 77:05
Tristan Williams
Landon Jones 52:20
Justin Tritz 50:42
Kailar Tritz 52:30
Tanner Gormanson 91:14
Josh Bush 52:20
Aspen Tritz 33:06
Mia Tritz 55:80
Gavin Jacob 50:21
Camden Mueller 38:30...thru 8th day!
Johnny Pyburn 69:37
Gavin Tritz 74:00
Roger Germanson?? 78:50
Mason T 68:00
Pauline Krommenacher 59:05
Jack Blokhuis 75:09
Ryan Blokhuis 76:58
Chue Fu Khang 64:34
Ethan Tonn 64:26
Kevin Ren 67:50
Nathan Frost 70:05
Mason Mitcherll 71:07
Oliver Nieman 71:00
Federico Rocca 66:05
Garrentt Junemann 71:18
Val Tonn 71:46
Z.Wendt 58:28
Drake B 62:22
tb ~ 62:26

Last Day...

...Before Christmas break!!!

Time to get some work in, then enjoy the last day of school for a couple weeks...
Time-off... Yea, right...
Monday = Wt. Room @ 9am
Tuesday = Wt. Room @ 9am
Wednesday = Christmas...Yep! Get to relax
Thursday = Wt. Room @ 9am
Friday = Workout then goto the Sentry Classic at NOON to watch Boys BB
Monday & Tuesday the following week... You guessed it 9am Wt. Room again...
So, yes, time off of school, but not really... Just different!

Warm-Up
GOWOD
Mobilize
Power Clean Progression Warm-Up
----------------------
A) Power Clean & Push Jerk
5 Doubles @83-90% 1RM from 2 weeks ago
REST 1-3 min
METCON
15m AMRAP
10 Squat Snatches (95#/65#)
50' HS Walk
10 Squat Snatches (115#/85#)
50' HS Walk
10 Squat Snatches (135#/95#)
50' HS Walk
10 Squat Snatches (155#/115#)
50' HS Walk
*Continue the pattern of 10 Reps SS & 50' HSW adding +20#/+10# until time runs out...
Scaled version of HS Walk is 40 Shoulder Touches/Taps
B) GHD Tech Work for 15min

Daliege ~ worked the PC & PJ / 4 Rnds
tb ~ 185# for PC & PJ... Did OTM for 1,2,3 then 90s rest for 4, OTM for 5
3 Rnds + 10 SS @ 155#
95# UB + 20-20 Wall Facing Shoulder Touches
115# 3-3-4 + 20-20 Wall Facing Shoulder Touches
135# 3-3-4singles + 20-20 Wall Facing Shoulder Touches
155# 10singles
B) Worked some Weighted GHD Sit Ups

Thursday Bikin'

GO WOD Warm Up
-------------
Assult Bike (Rogue Echo)
10m Easy Warm-Up
~ Rest as needed 2-3 minutes
4 Rnds of:
1m Max Sustainable Pace
6m Slow Spin Recovery
Tips ~ sustainable means hold a pace that you will NOT drop-off of at the end...
Push It, but not so much that you bonk!
STRIVE for 1-2 calories BETTER each round!

Did this for 3 Rnds two weeks ago (HERE)

Drake 
WU = Watts = 125 (408) / RPM = 47 (72) / Cals = 65
#1 = 425(474) / 73(76) / 20
#2 = 474(581) / 76 (82) / 22
#3 = 507(623) / 78(84) / 24
#4 = 491(644) / 77(85) / 23

tb
WU = Watts = 103(423) / RPM = 44(73) / 54
#1 = 522(622) / 79(84) / 25
#2 = 560(643) / 81(85) / 27
#3 = 580(663) / 82(86) / 27
#4 = 560(663) / 81(86) / 28

Track Practice

Here we go... A little running WOD in the winter!!!
And a little work for the 12 Days WOD

ON THE TRACK
10m Easy Run
----------------
400m @ Tough Pace (fast, but sustainable)
200m easy "recovery run"
400m @ Tough Pace (try to maintain the same pace as before)
200m easy "recovery run"
4 M Rest
REPEAT...
------------------
10m Cool down Run

Ladick ~ 1:18 / 1:20 ... 1:12 / 1:15
Stan ~ 1:28 / 1:38 ... 1:28 / 1:32
Daliege ~ 1:39 / 1:35 ... 1:18 / 1:26
tb ~ 1:40 / 1:42 ... 1:45 / 1:41

There was no way I was going to hold a faster pace than that... WOW, was Lad's flying!!!
On the 2nd round I needed a Run-walk as I do not think there is such a thing as recovery run for me!

Warm-Up
Squat/CNS Prep work...
Air Squats
Power Clean Warm-Up
----------------------
Squat Clean ~ AMRAP in 3m @85% 1RM
-------------
Thrusters (95/65) ~ 5 Sets of 10 Reps AFAP, rest about 60s b/t each set
-------------
DB Step Overs (50/35) 5 sets of 10 AFAP, Rest 2m b/t sets
-------------
Pistols 3 sets of 20 Alternating Reps (20 Total), 2m Rest b/t sets

tb ~ 215# = 11 Reps / Thrusters ~ 16.79/17.84 /17.12/16/76/15.84 (last set I felt like I was pulling the bar down from the top) / DB Step Overs ~ 1:10/46/53/50/45 / Pistols were with a band for balance 1:36/1:15/1:20

Gym-Tyme

GOWOD
Movement
------------------
3 Rnds of 30s Work, 30s Rest...(Rest more as needed)
A1) Planch Leans - 30s
A2) Shoulder Extension Reverse Plank - 30s
A3) 45* Wall Facing Hollow Hold - 30s
---------------
B) Negative Strict Muscle Ups (Slow-Controlled on way down)
10 Reps, NOT for Time...
---------------
2 x 4
4m AMRAP:
10 C2B Pull Ups
5 STRICT HSPU
~ 2m REST ~
4m AMRAP:
10 TTB
5 Bench Press (70% 1RM)
----------------------
2-3 Sets:
C1) Tuck Ups x 20 Reps
C2) Side Plank X 30s (each side)
Rest as needed b/t

Stan ~ A- Done / 3 + 3 Pull ups / 3 + 3 TTB
tb ~ A & B Done / 2 + 12 Reps / 3 + 12 Reps / C- did 2 sets
On HSPU did 4 - 2 - 2 (plus 2 kipping as timer went off)
My goal was to do STRICT till failure, and not sit for 30-45s to wait for 1-2 more reps...

Double Duty...

Warm-Up
GOWOD
BB WU
Burgener Progression

A) Power Snatch
Build to a tough Single (1-RM)
B) HANG POWER SNATCH
4 sets of Doubles @ 70-80% of the above
------------------
C) 1 & 1/4 BACK SQUAT
5 - 5 - 5 (building from last week)
-----------------
FOR TIME:
2 Rnds:
15 Thrusters (135#/9#)
15 Bar-Facing Burpees
(Thrusters should be heavy, but not so heavy that you need 3-4 breaks)

Ladick ~ XX / XX / 185# / 4:35 (@95#)
Daliege ~ XX / XX / 185# / 5:59 (@115#)
Stan ~ XX / XX / 185# / 5:42 (@95#)
tb ~ 185# / 135-135-145-145 / 235-240-245 / 7:02
58s Thrusters UB (58s)
3:38 Burpees (2:40)
5:48 Thrusters 11-4 (2:10)
7:02 Burpees (1:14)

ENGINE (later in day)
Assult Bike
10m Easy
+
4 Rnds of:
10m Hard sustainable pace
2m Slow spin recovery
(1 Rnd added from last week!)
+
10m Easy Cooldown

tb (miles / Watts / RPMs / Cals)
10m WU = 2.8mi / 110 (142) / 45 (50) / 54 Cals
#1 = 3.69 / 227 (291) / 59 (64) / 114 Cals
#2 = 3.79 / 250 (305) / 61 (65) / 124 Cals
#3 = 3.74 / 236 (305) / 60 (65) / 119 Cals
#4 = 3.71 / 227 (318) / 59 (66) / 117 Cals
10m Cooldown = ?? / 103 (136) / 44 (49) / 54 Cals

Muscle This...

Warm-Up
GoWOD
BB WU
Clean & Jerk Movements (2-3 Min continuous)
-------------------------
Quick work-up to 90% of last Friday's C&J
------------------------
A) CLEAN & PUSH JERK
10 Singles @ 90% of last Fridays C & Push Jerk...
Remember, we want a quick transition from top of clean to the push jerk, no resetting the hands/bar
-------------------
WOD
For Time (12m Cap):
15-12-9
Thrusters (155#/105#)
Ring MU
Thrusters ~  Be heavy, but not so much that you need more than two breaks no more than 5-5-5 / 4-4-4 / 3-3-3, if you can break less great, but don't let it be light.
Scaled Ring MU = Strict PU + Strict Dip

Daliege ~ 115# Thruster & PU+Dip = Finished in 12:00 even!!!
tb ~ Scaled to 145# Thrusters & 12-9-6 on Ring MU... 15-12-12-9-4 thrusters (52 Total Reps)
Thrusters @ 1:38 (10-5)
60s to catch breath
12 MU @ 5:33 (3-3-2-1-1-1-1)
30s to put on belt, take off gloves
Thrusters @ 8:16 (8-4)
60s to catch breath...AGAIN!?!?
9 MU @ 11:33 (3-2-2-1-1)
+ 4 Thrusters
----------------------
B) 15m of Work on C2B
10 Kipping + 5 Strict + 10 Kipping + 5 Strict
15 Kipping + 20 Kipping + 10 Kipping
C1) 3 Slow-Controled Pass Thrus
C2) 12-15 DB Cuban Presses

Row...Row...Row...

Good Day of Workouts!!!

Warm-Up
Mobilize ~ GoWOD
Movement
Squat / CNS Moves
Muscle Cleans & Propulsions
---------------------------
A) SQUAT CLEAN
Work to a Heavy 3-RM...if it feels good get after it, if not get as heavy as you can!
(do not dwell too long here12-15min max)

B) PAUSING FRONT SQUAT
Work to a Heavy 3-Rep... same as above... 1-2s pause on bottom, little or no dip to rise!

KEEP WALKING...some more!!! (repeat, sort of HERE)
5 RFT:
100' Walking OH Lunges (95/65)
20/16 Cal Row
* 16min Time Cap

This is a repeat of last weeks 3 RFT...
So, be conscious of where you are at when you finish 3 Rnds, then keep the work going!

Stan ~ xx / xx / 15:30 (65# / FR Lungewalk ~ 8:50 after Rnd #3...way ahead of last week!)
tb ~ 225# / 260# / 4 Rnds + 97' (one step away from finishing the OH LW / dropped wt to 75#...)
So, I dropped my wt. to 75# and that made a bunch of difference...Was able to go UB on 1 & 5th...
50-50 with 5-7 breaths at the drop/turn-around)
3:18 = 100' UB - 1:14 Row (Mac came in and talked b/t LW & Row for 30s)
6:55 = 50-50 - 1:07 Row (3:37)
10:42 = 50-50 - 1:00 Row (3:47)
14:30 = 50-50 - 1:10 Row (3:48)
16:00 = 97' UB - finished then finished Row in 1:12

ENGINE (during 3rd Hour)
ROW
10m Easy Row
------------------
3 Rnds:
1 Minute Max Sustainable Pace
6 min Row Recovery
-------------------
10m Easy Row

tb ~
10m = Approx ~ 2600m Row

Damper #4 = 25 Cal / 303m / 31s/m / 1:39.4 ave / 360 ave Watts
Damper #3 = 25 Cal / 303m / 29s/m / 1:39.0 ave / 360 ave Watts
Damper #5 = 28 Cal / 315m / 33s/m / 1:35.3 ave / 404 ave Wattsabout 4600 total meters rowed in 21min

No time for 10m Easy Cooldown...the 6m Recovery Row after the last 60s Row was good

Run...Run...Run

Started with the ENGINE today...

Run
12-15 Rounds of:
2m Run
1m Walk

Stan ~ 44 Laps at 10 Rnds... He lapped me 2x's I had to go 3 more rounds to get mine!!!
tb ~ 51 Stairlaps = 5100m (just over 3miles of stair laps)

LATER, if Time (some Gymnastics Stuff):

A) 15m Work on HS Walking

B) 2-3 sets of 3 Weighted Wide-Grip Pull Ups

C) AMRAP in 12m:
2 Muscle Ups (2 Pull Ups + 2 Dips = 1 MU)
2 Deficit HSPU (modify as needed)
1 Legless Rope Climb (6 Strict Rope Pull Ups, 3 each way)
20s L-Sit

Bike...Bike...Bike

Warm-Up...
Move...
-----------------
BACK SQUAT
5 - 5 - 5 1 1/4 Squat (increase 5-10# from last week)

THOSE BURPEES?!?!?
For Time:
40 Burpee Box Jump Overs (24/20)
30 Power Clean & Jerks (135/95)
20 OHS (135/95)
10 Burpee Box Jump Overs
(16m Time Cap)

Stan ~ XX / 10:35 (95# & BS subbed for OHS)
Ladick ~ 135-145-155 / 10:40 (95# C&J / 75# OHS)
Daliege ~ XX / 13:00 (115#)
tb ~ 185-235-255 / 6 BBJO (finished anyway...)
5:48 done with 40 burpees
12:20 for the 30 C&J (3 & then singles...sheesh was this tough!)
14:34 for  the OHS (ALL UB!!!)
6 BBJO (rested till 15:00 after those OHS, then still couldn't push hard enough)

=========== 1-2 hours Off ===============
ENGINE
10m Easy Bike
---------
3 Rnds:
10m Bike...max effort that you can HOLD for 10m
2m Easy Spin Rest
-----------------
10m Easy Cooldown

tb ~ Watts / RPM's / Cals  /// AVE (MAX)
WU = 130 (260) / 48 (62) / 66
#1 = 233 (274) / 60 (63) / 118
#2 = 233 (274 / 60 (63) / 117
#3 = 233 (287) / 60 (64) 116
CD = 98 (137) / 43 (49) / 52

Here we go...

Warm-Up
Mobilize
GO WOD
BB WU
C&J Movement Prep
---------------------
A) Power Clean & Push Jerk*
Build to a Max Heavy 1-Rep
*this is done w/o a hand reset at the top, so more like a G2O that is NOT a snatch!
------------------
BE STRONG!
2 Rnds for Reps:
20s Max Reps Hang Squat Clean (135/95)
40s REST
20s Max Reps Hang Power Clean (135/95)
40s REST
20s Max Reps Hang Power Snatch (135/95)
40s REST
20s Max Reps Hang Squat Snatch (135/95)
40s REST
20s Max Reps Thrusters (135/95)
40 REST + 5m REST
* work so you DO NOT burn out in the first round...leave a little in the tank so 2nd round can be done equally or better.
--------------------
B1) 15s. Back Bridge, rest as needed
B2) 3 Slow Controlled Jefferson Curls, rest as needed
3 Rounds

Stan ~ 145# / 31 (6-10-6-4-5) & 48 (9-16-10-5-8) @75#
Daliege ~ 195# / 30 (6-10-5-3-6) & 34 (6-11-7-4-6) @95#
tb ~ 215# / 31 (7-9-5-4-6) & 38 (7-11-6-6-8) @135# / B is completed

Skipped...

Skipped Tuesday workout...
Had a WFCA coaches meeting in Steven Point and had all the intentions in the world of going to Fiternal Crossfit on Tue AM, but Monday Nights meeting went VERY late and lack of sleep cost me!

So...we move on! Extra day of rest...

Warm-Up
GOWOD
BB WU
Squat/CNS Prep
Clean Warm-Up
------------------------
A) HANG SQUAT CLEAN
Build to a Moderate Triple of Low-Hang Squat Clean (below knee)

B) FRONT SQUAT
3 x 3 (87% 1RM / 3m Rest b/t)

KEEP WALKING
3 RFT ~
100' BB OH Lungewalk (95#/65#)
20/16 Cal Row

10m Cooldown Stretch

Stan ~ XX / XX / 10:?? (@65#)
Ladick ~ XX / XX / 2 Rnds in under 6min!!!
Daliege ~ 145# / XX / 9:02 (75#)
tb ~ 195# HSC / 235# FS / 14:24
Splits = 4:30-9:14-14:24 / Rows = 1:17 / 1:23/ 1:12 / Lunges = 75-25 / 50-25-25 / 50-----50
took way to long a break on the last lungewalk

ENGINE
10m Assult Bike easy
--------------
3 Rnds:
1m Max Sustainable Pace
6m Slow Spin Recovery
Tips ~ sustainable means hold a pace that you will NOT drop-off of at the end...
Push It, but not so much that you bonk!
STRIVE for 1-2 calories BETTER each round!
---------------
10m Easy Cool Down

tb ~ Calories = 22 - 23 - 27 / Watts = Ave 498 (High 714) /  RPMS = Ave 78 (High-89)
Approximates
RPMs = 73 - 78 - 88 (fell to 75 in last 15s...BONK!) / Watts = 450 - 480 - 640

Wk #3...little de-load

Less VOLUME...
Not less intensity!!!
(at least for the Strength Portion)

Warm-Up
GOWOD
BB WU
Snatch Progression Follow Along...
(basically 3m holding bar, going thru positions & movements)
--------------------------
A) SQUAT SNATCH
Triple @ 75-82%
3 x 1 @ 87% & Climb if feels good!
(90s Rest b/t)

B) 1+1/4 BACK SQUAT
5-5-5 (2m Rest b/t)
1st...is easy / 2nd...difficult / 3rd...really push this!

WOD ~ 
5 RFT ~
10 Power Snatches (95/65)
10 Lat. Burpees over Bar (Rower)
10 Thrusters (95/65)
50 D/U (100 singles)

2-3 Rnds
C1) Seated Swivel Hip Extension x 5 Slow-Controlled, each side; 60s Rest
C2) Seated Stradle Pike Lifts x 15-20 (hold last one 15-20s); 60s Rest
C3) Prone Scorpions x 10 Slow-Controlled, each side; rest as needed

Stan ~ XX / ?? / 16:13 (75# / 100s)
Ladick ~ XX / 155# / 16:53 (75# / 100s)
Daliege ~ SS Positioning @ 95# / 185# / 18:15 (75# / 100s)
tb ~ 185-missed-185# / 165#-225#-245# / 23:23
Rnd Splits ~ 3:58 / 8:21(4:23) / 13:58(5:37) / 18:50(4:52) / 23:23(4:33)
Pwr Snatches = 10 / 10 / 6-4 / 6-4s / 9-1
Thrusters = 10 / 6-4 / 3-3-2-2 / 6-2-2 / 10
D/U = 50 / 30-20 / 20-20-10 / 4-26-8-12* / 50
Burpees were always slow, and the faster I tried to get going on D/U the worse the coordination got (as seen in Rnd #3 & #4)

ENGINE
3 x Row 10m (3s Faster per 500m from TT Pace)
Rest 2m b/t Sets
------------6m REST---------------
2 x Row 10m (3s Faster per 500m from TT Pace)
Rest 2m b/t Sets