http://gymnasticswod.com/wod?field_focus_tid=96&sort_by=created&sort_order=DESC&page=3

Friday 13th October 2017

3 sets:

3x (30-meter max effort sled push or pull sprints (185/135lbs) with 1min rest between reps)

3x (300m run with 30sec rest between reps)

Rest: 3-4min between sets

Workout Details: Push or pull sled 30m at max effort, rest 1min, push or pull sled 30m, rest 1min, push or pull sled 30m, rest 1min, run 300m, rest 30sec, run 300m, rest 30sec, run 300m, rest 3-4 minutes, repeat for a total of 3 sets.

10 min AMRAP
5 Shoulder to overhead (115/75)
10 Deadlift
15 KBS (53/35)

RX

Dead from previous weekend.

For time:

• 1000m Row
• 100 Double unders
• 10 Legless Ropeclimbs

Hang Snatch, four doubles.

Warmup
100m Sprint
10 KB Swings
10 Burpee Box Jumps
100m Sprint

WOD
4RFT
205 Deadlift x7
240m Sprint
7 T2B
7 Strict Press 95#
1 Min rest between rounds

Did this with a friend and was their first crossfit wod. modified movements were Sumo Deadlift with KB, Knees to Elbows or knee tucks, DB push press with 20lbs.

12min emom

30 DU
30 sit up
10 pull up

7 2-minute rounds of:
25-cal. row
205-lb. jerks, max reps

There is no rest between rounds.

3rds
1 minute Push Press @ 135# (12, 12, 12)
1 minute rest
1 minute Burpee (15, 15, 15)
1 minute rest
1 minute T2B (15, 15, 15)