WARM UP
10-20min easy pace bike

5-4-3-2-1min machines
1) bike
2) row
3) ski
4) echo

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

Group warm up, then;

Deadlift 3-3-3-3-3 145x3, 155x3, 175x3, 195x3, 205x3

then,

10min AMRAP

5 Thrusters 135/95 MOD 75

10 Push ups MOD knees

15 V-ups

Rounds: 4+25

Pre-WOD:
- Work Up to a Heavy "Touch and Go" set of 3 Power Cleans.

WOD - For Time:
10-8-6-4- 2 Squat Cleans (#135/95)
50-40-30-20-10 Double Unders

Post-WOD:
- 100 Abmat Sit Ups
or
- 50 GHD Sit Ups

Invictus June 13 2014

6 Rounds for time:

10 Thrusters (65/95#)
10 Hang Power Snatch (65/95#)

backsquat 85 pounds
10-8-6-4

front squat 45 pounds
5-5-5-5

NOT 1 Rep max.
Heavy weight, but not heavy enough to fail at form. (for bsquat and fsquat)

3 sets of:
400 m row
5 pull-ups
10 push-ups

Modifications: pull-ups with (BW - 120 lbs)
push-ups (on knees)

3 Rounds of:

400M Run
21 KB Swings 53/35
12 Pull Ups

3X185
3X205
11X230

5 x 10 pushups on minute

10 x 2 pullups on minute