Run 400m up hill,
1 team member

Wall balls until runner taps you
1 team member

Abmats until Wallballer taps you
1 team member

Slamballs until Abmater taps you
1 team member

run

Then, 1 minute of burpees
Then, Run w/slamball as a team 800m.

Fun times. :)

Pre-WOD: 1 Power Clean on the minute every minute for 10 minutes (95-115)

WOD: For Time:
-400 Meter Run
-15 Power Clean 75
-15 Back Squat
-10 Power Clean
-10 Back Squat
- 5 Power Clean
- 5 Back Squat
-400 Meter Run

4.5 mile run--- in the heat... OUCH

Easy early morning 3 mile

3 rounds for time of:

15 Pullups
20 Burpees
15 SDHP (85 lbs)

1000 m row
50 thrusters
30 pull ups

WOD: Over The Horizon
30: Wall Balls (20/14)
30: Pull-Ups
30: KB Taters (55/45)
100 DU’s (300 Singles)
3 Burpees At The Top Of Every Minute.

Skill
DUs
I officially suck at double unders.

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
5-4-3-2-1 reps for time of: C&J and C2B pullups
Keeping the power output high after the first two rounds was extremely difficult. Other than that it was awesome!

FRAN

21-15-9
Thrusters
Pull Ups

On vacation this week. First workout after 3 day rest. Working out at a globogym.

From CF main site 120903.

Three rounds for time of:
15 Chest to bar pull-ups - cheated a bit on these
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps - sub'd 1 pood kettlebell swings.

8:43

burpees really worked the lungs. wish I had 1.5 - 2 pood kettlebell