For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:
- 10 wall-ball shots
- 1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:
- 10 wall-ball shots
- 1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:
- 10 wall-ball shots
- 1 rope ascent

30 Min Amrap

2/4/6/8/10/12/14...........

• Burbees
• Deadlifts 2x24kg KB
• Thrusters 2x24kg KB
• Front rack lunges 2x24kg KB

Perform 2 of each in the First round, then four of each in the second round, six of each in the third and so on

Hells Bells by Academy of Lions, Toronto

7 R FT with double KB 20/12 kg
5 KB C&J
10 KB pushups
10 KB front rack lunges

---

Not this part today
(Theraband wup
3 R FQ:
5 false-grip ring pullups
5 ring dips
3 seated muscle-up row)

http://opexfit.com/july-5-2014/

Part 1
Split Jerk from blocks build to a max
https://www.wodconnect.com/workouts/split-jerk-1rm

rest as needed

Part 2
3 rounds for time
Run 400m
15 GHD situps
15 CTB chin ups

rest as needed

Part 3
30 TGU 1.5/1pd alt hands per rep

Notes:
– record SJ weight
– record time for workout
– record time for TGU

http://opexfit.com/july-1-2014/

A. Squat snatch build to a max
https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm

for time
10 Squat snatch 65% of A
10 Squat snatch 70% of A
10 Squat snatch 75% of A
10 Squat snatch 80% of A

rest 20mins

10mins max cals AD

Notes:
- take your time build to a true max
- have all weights laid out
- record if you had someone change weights for you or if you did alone

3 RDS
1 min max reps du's
2 min max reps pull ups
3 min max reps air squat
4 rest

Result is total reps.

Double Angie (Partner WOD)

200 Pull Ups
200 Push Ups
200 Sit Ups
200 Squats

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

http://opexfit.com/june-28-2014/

Part 1
10mins 80-90% grinder
2 TGU/arm heavy
FW 50m heavy
bear crawl 30m

rest as needed

Part 2
for time
50 DU
10 chin up
5 burpees
40 DU
10 chin up
5 burpees
30 DU
10 chin ups
5 burpees
20 DU
10 chin ups
5 burpees
10 DU
10 chin ups
5 burpees

Emom 10
Työntöveto + raakarive + raakatyöntö 1+1+1
(nousu n. 85-90%)