Row 3,000m

Not all out effort until last 1000m

time: 10:40.5
Split: 1:47.8/500m

25 Pull Ups
50 Deadlift @50
50 Push Up
50 Box Jumps @24
50 Floor Wipers holding 60kg Bar
50 Kb Clean & Press @24
25 Pull Ups

25:36

Finisher
5 HSPU
20 Squats

7:42

300 Pullups
400 Pushups
500 Situps
600 Squats

struggled push ups and sit ups
but carried the team well in pull ups and squats :)

235#

“CrossFit For Hope”

Three rounds of:
Burpees
75/55 pound Power snatch (MOD 45#)
Box jump, 24″/20"
75/55 pound Thruster (MOD 45#)
Chest to bar Pull-ups (MOD - jumping pull up)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

My goal was 14 of each per minute, which is exactly how it ended up mathematically. Box jumps and jumping pull ups picked up the slack from the thrusters and snatches for sure...Rounds went: 71, 72, 67. Thrusters definitely had the least reps. Hate them.

20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)*
20 Front Squats (95/65)
Perform 4 Burpees on the minute.

Compare to 10/17/11
http://wodstack.com/workouts/14869-air-force

For Time:
15 Deadlifts (225/185)/50 pull-ups
12 Deadlifts/40 pull-ups
9 Deadlifts/30 pull-ups
6 Deadlifts/20 pull-ups
3 Deadlifts/10 pull-ups

-- nearly passed out during this WOD due to low blood pressure.
Scaled as follows:
ring rows replaced pull-ups
15/20
6/10
5/7
3/5
3/5

10 minute AMRAP of:
5 pullups
10 pushups
15 air squats

Completed 9 rounds
Nadia completed 7 rounds

Reps for time:

12 deadlifts (M 225#/W 175#)
24 pull-ups
9 deadlifts
18 pull-ups
6 deadlifts
12 pull-ups
3 deadlifts
6 pull-ups

Used 155# because of some lingering back pain.

Max Effort Split Jerk