The Lone Wolf with an Iron WIll

A)  TABATA:
Bottom to Bottom Air Squats
*Hold at bottom of squat during the rest
SCORE: 12 (lowest round of reps)

B) EMOM 12
25# Plate Push
8m

C) 3 Rounds: (not for time)
15 GHD Hips Extensions
15 GHD Sit Ups

then;

TEAM Training

10 minutes to establish 1RM Power Clean  (210#)
-rest 3 minutes (the rest done w/ a partner)
AMRAP 10 
20 Medicine Ball Thrusters(20#) passing ball to each other in the air. as high as possible(at least 10ft)
3x3 (alternating w/ partner do 3 burpees 3x. totaling 9 burpees each)
ROUNDS: 7+28?
-rest 2 minutes
20 Rounds(10 each w/ 10 minutes on the clock)
:30 second max effort Calorie Row (1 person works and the other rests. switch every 30 seconds)
SCORE: 206 Calories

*Today was a blast. That team WOD was one of the funnest ones yet.
I think we may have lost a couple of calories during sloppy transitions(by me) but it was fun trying to figure out how to maximize the transition times.
I failed at 220# on my clean. I had it up there then did this silly little “happy feet” maneuver and couldn’t really show control before dropping it. Determined to throw up 225# before the end of 2012.

Apparently I’m going back in tomorrow morning because of some awesome peer pressure. Thanks! :-)