This WOD was grabbed off the CrossFit BC website - however, we have doubled the amount of everything cos we are PooBears and we represent!

In Teams of 2, complete the following for time. BOTH RUN at the same time and complete the whole running distance each. Only one person can be doing the working at a time and you can't move onto the next exercise until all reps of the previous movement have been completed. Must share the workload EQUALLY.

1600m run on treadmill at 14km/h
20 x pull ups
20 x 20kg dumbell swing (right arm)
20 x 20kg dumbell swing (left arm)
60 x 24" box jump
80 x push ups
100 x sit ups
120 x burpees
1600m run on treadmill ar 14km/h

Matty O & Bretto = 29:40

5 Rounds: (All done with 95 lbs, RX!)
2 Deadlift
2 Hang Power Clean
2 Push Press
2 Back Squat
2 Push Jerk
200m Run

Felt good for this, I wanted to jump to 135 for the RX+ but it wasn't worth it, would have slowed me down too much. Overall ended up with a great metcon!

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

This was fun! Worked a little on DU AKA lack of DU

1 ROUND FOR TIME
* 30 BOX JUMPS
* 30 KB SWINGS
* 30 TOES TO BAR
* 30 BURPEES
* 30 WALL BALLS
* 30 DOUBLE UNDERS

21, 15. 9, 400m
* THRUSTERS (45kg)
* PULL UPS
* 400m

9-rep maximum for OHS

Ascending Ladder; descending reps
Every weight done twice
5 x 50kg
4 x 60kg
3 x 70kg
2 x 80kg
1 x 90kg
1 x 95kg
1 x 100kg x 1
1 x 102.5kg (failed)

For time 21-15-9 of:
* OHS
* burpee

3 position snatch @ 60kg

every 90 seconds for 10 rounds

100 yard runs - 32 reps

WOD:
16 100M Runs at 5k pace
16 100M Sprints

40 seconds to run each 100 - rest time depended on the speed of the run

did not like this....not even a little bit.