http://opexfit.com/september-13-2014/

25min Time Cap:
5k Row
AMRAP burpees in remaining time

Notes:
– Burpee standard is chest to deck, hips fully open at top and feet leave ground slightly – hands can be at side
– Workout score is burpees completed
– Also note 5k row time
– Post results to comments below (also note name, height, weight)
– Good luck!!!

For time
3 round Bergeron Beep test
50 cal bike erg
3 round Bergeron Beep test
50 cal bike erg
3 round Bergeron Beep test
Bergeron Beep test=7 thrusters 35kg 7 pull up 7 burpees

bench press, push press behind head and DU
10,9,8,7, etc. for time
60kg barbell

3 kierrosta
3 min ab/echo
3 min ski
3 min row

max cal

-3X Max rep Clean & Jerk (135) 10,7,10
-3X 10-12 GHD Sit Up 5,5,4
-3X Max rep Ring Dip 20,17,15 (band)
-4X 100 meter sprints @ 70%

Record total reps (excluding sprints).

Split jerk 10-10-10 reps

Back Squat:
- A. 15-15-15-15
Or
- B. 10-5-3-2-1

Optional: Squatting Annie
50-40-30-20-10
-Double Under
-Air Squat

Record weight and time for squatting Annie.

135 max back squat after 10 (95), 5 (110), 3 (125), 1 (135). New PR. Bench press also new PR at 90, went up from 85. Finished the lift day with 50,40,30,20,10 (singles/Situp/Squat) 7:54

For Time:

Griff (HERO WOD)

Run 800 m forwards/Run 400 m backwards
Run 800 m forwards/Run 400 m backwards

12:28 (PR) as this was my first time doing this WOD

THEN

For Time:

Annie (Benchmark WOD)
Double Unders 50,40,30,20,10
Sit Ups 50,40,30,20,10

6:31

3 kierrosta laatua
12 kapeaa penkkiä
8 tiukkaa vastaote leukaa

EMOM 10

• Row 100m as hard as you can and relax for the rest of the minute.