Push Press, Clean, Squat

Buy in:

• Wendler Jump rope warmup

WOD:

• Push Press (16kg)   5:00 w/ :30 off
• Clean (16kg)           5:00 w/ :30 off
• Squat (16kg)           5:00 w/ :30 off
• Push Press (16kg)   5:00 w/ :30 off
• Clean (16kg)           5:00 w/ :30 off
• Squat (14kg)           5:00 w/ :30 off

NOTES:
OY! What a workout! 2nd round of squats was TOUGH!.....puke worthy! ;)
** switched every 5 reps for the push press and cleans, switched every 3 reps for the squats
** didn't count RPMs, but once in the cleans, counted for one minute and I was at 11 RPMS =) - mostly just counted up to 5 (or 3) and then switched for all exercises!!

Active Rest

Buy in:
wendler jump rope warm up

WOD:
3X5 Pullups


Cash out:
2X10 kte

Drop Set Swings

Buy in:

• 5X3 Pullups
• Wendler Jump rope - thanks Gayle ;)
• * 100 single jump
• * 50 right leg
• * 50 left leg
• * 100 alternating 
• * 50 high knee
• * 100 single jump

WOD:

• 4 rounds:
• 24kg 15/15
• 16kg 25/25
• 12kg 35/35

* rested :40 between 1st 2 rounds
* rested 1 minute after 3rd round
* last round - split the 24kg 15/15 swings into sets of 5l/5r 3X to make 15 - forearms were on fire!!
* its been a long time since I swung Bertha!! (the 24kg!)
* I had more time, thought about swinging the 20kg instead of the 24, for a set, but really,.... I was done!!
* 600 swings