6/2

Rich:
Army PT

rotations/stretch/calisthenics

30 sec run/60 sec rest, 10 rounds

gym:

CFWU x2

WOD1: Shoulder Press 3-3-3-3-3

115/125/130/135F (only 2)/135F (only 1)

WOD2:

21-15-9

14# Wall Balls

Burpee Pullups

Double Unders (63-45-27 of JumpRope skips)

Cool Down:

500m Row: 2:37

Amy

WU:
Goal: Run .25 in 2:04
First Attempt: .233 at 2:01 - Fail
Second Attempt: .255 at 1:55 PR
Met the Crossfit Basic level 400 meter run goal.
Thruster practice (with and w/o weight)

Lesson Learned: 8 is a freaking fast speed to run at. Don't eat Mac N Chz before doing that!

WOD:
45 lb Thruster, 10 reps
50 box (stair) jumps
45 lb Thruster, 8 reps
40 box jumps
45 lb Thruster, 6 reps
30 stair jumps
45 lb Thruster, 4 reps
20 stair jumps
45 lb Thruster, 2 reps
10 stair jumps

Time: 18:33

Lessons Learned: I can do 10 45 lb thrusters in a row! box/stair jumps are HARD!

Eating: did pretty well but should have omitted the PB.