Warm-up: 20 squats, 5 dive bombers, 20 squats

WOD:

Round 1: Barbell thrusters (35#)
50 reps for time (20, 15, 8, 5, 2)
1st place - 2:35
(A few did more weight)

Round 2:
75 Push-ups
100 Sit-ups
150 Squats
(broke up into 5 rounds of 15, 20, 30)
Failed to make the 13 minute cut-off by a full 1 minute.

Round 3: 100 Jumping Pull-ups
3rd place time

Round 4: 1-arm Dumbbell Snatch
(5 minutes, switching hands allowed)
Count: 61

Cool-down: hip flexor and calf stretches.

Extra WOD: Got some instruction from Tom and Russ who are helping me fix my atrocious squat clean form. Barbell thrusters are fun.

(4 rounds, 85#)
1 x Squat clean
5 x Thrusters

- - -
Threw of the mound today and my pitches are picking up better location and velocity. Sinker still doesn't sink all that much, but the curve ball had a really late break. It was cool to watch. I'm still hanging a few that will get crushed a long way.

Baseball:

- 10 minute warm-up tosses
- 20 minutes pitching off the mound

6 x 12 medium cage
4 x 12 fast cage