Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x30m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
4x8 Hurdle Runs at 0.76m (1-step)
10x4+4 Hurdle Runs (0.76mx2, 0.84mx2, 0.91mx2, 1.00mx2, 1.07mx2)
3x8 Hurdles Double-Leg Jumps (0.76mx1, 0.84mx1, 0.91mx1)
8x80m Strides on Grass
Half-Tabata Hollow Rocks
Static Stretching (Cooldown)

Strength / Skill:
3x8 Weighted Strict Pull Up
Note: Pause between each rep for 5-10 seconds in each set. (Used two blue bands)

WOD - For Time (20min Cap):
- 20 Hang Cleans (#115,75#) 65#
- 20 Front Rack Barbell Lunges
- 20 Bar Facing Burpees

Note: Use same weight for cleans and lunges.

Post-WOD:
3x1Min Weighted Plank

Strength
3x5 back squat
Then ME @ 80% of 3RM

85, 105, 125, 145, 150(1)
7 reps @ 120

WOD
21-15-9
SDHP (115/75)
HSPU
DU

75, 2 mats. 9:18. DU were unbroken

Cap: 20 minutes
25 Pull-ups
25 Push-ups
25 Burpees
25 Sumo Deadlift High-pulls

** Per Kara**
Must do skills in this order but can break up the reps/rounds.

I finished the following:
6 rounds
10 Pull-ups (rounds 1-2 kip, rounds 3-6 blue band)
10 Push-ups (from feet)
10 Burpees
10 Sumo Deadlift High-pulls (30lb kettlebell)

For Time:
50-40-30-20-10 Double-unders <--> 30-25-20-15-10
25-20-15-10-5 Knees-to-Elbows

Shoulder Press 5-5-5-5-5
[75-95-95-105-110x4]

Row 2000m

Cap: 30 minutes
50 Box Jumps
50 Pull Ups
50 Kettlebell Swings
50 Overhead Lunges with Medicine Ball
50 Toes to Bar
50 Push Press
50 Supermans
50 Wall Balls
50 Burpees
50 Double Unders

** Per Kara**
Must do each set of 50 Total but can break up the order of the skills.

I finished the following:
50 Box Jumps (16 inch)
50 Kettlebell Swings (30 lb)
50 Overhead Lunges with Medicine Ball (10 lb)
50 Toes to Bar
50 Push Press (45lb)
50 Supermans
50 Burpees

(did not get to Pull Ups, Wall Balls or Double Unders)

Rope climb and do push-ups non-stop for 30 minutes.
The objective here is to climb and push until you can do neither.
Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.

Count the number of trips up the rope (the CrossFit rope is a 13' "shorty")
and the number of push-ups within the half hour. Remember the CrossFit
push-up is a very rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.