August 2013

“Jerry” 1 mile run 2000m row 1 mile run for time

21-15-9 Box jumps 24/20 power snatch 75/55 C2B pull ups

Front Squats 5×1 95%-100% of 1RM across then 3 rounds 15 overhead squats 95/65 75 double unders scale for Du’s will be attempts.

Team WOD “Christine relay” 3 Rft 500M row 12 Bodyweight deadlifts 21 box jumps 20′ partner a. will begin, partner b. will start when partner a. has finished all 500m. Partners can not pass the other in front of them.

Fitness Open 13.3 complete as many rounds and reps as possible in 12 minutes of: 150 wall ball shots 90 double unders 30 muscle ups The scale for double unders will be double under attempts! yes that means no single unders! The scale for muscle ups will be 20 pull ups/20 push ups.

Time to slam bars and break PR’s!!! Work up to a 1RM Snatch Or work on form!

“show me your mean face” 5 rounds for time 30 kb swings (53/35) 30 burpees 30 ab mat sit ups

“Gwen” 1. 15-12-9 Clean and jerks unbroken touch and go heaviest possible. can rest between rounds but can not put bar down during set. not for time about 5 minute rest 2. 21-15-9 SDHP 95/65 push press 95/65

“Fran-tastic-voyage” for time 21 calorie row 21 thrusters 95/65 15 calorie row 15 thrusters 9 calorie row 9 thrusters then no rest 45 pull ups

In teams of two complete the following 800 run 10 burpees 50 front rack lunges 95/65 10 burpees 100 kb swings 53/35 10 burpees 200 wall ball shots 20/14 10 burpees for time