10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (Rx 135/95)
50 Burpee
60 Sumo DLHP (Rx 75/45)

400 m Run For Time

then

9,12,15,12,9

Box Jump @ 20

HSPU (box)

then

400 m Run For Time

“1 burpee for every second your time is off from the first time”

1:47 400M, 7:22 w/box, 2:03 400M (16 burpees)

BACK SQUATS

5x3 +5LBS

205#

3RFT —-

75 DOUBLE UNDERS
50 AIRSQUATS
25 KB SWINGS 70/53

In teams of 2 complete the following (sharing work equally):

• row 500m (each person)
• 100 x kettlebell swings (RX 24/16)
• run 500m on treadmill at 15km/h (each person)
• 100 x kettle bell G2O (single arm) (RX 24/16)
• row 500m (each person)
• 120 laterall jumps OVER bench 20" (don't touch top of bench/box)
• run 500m on treadmill at 14km/h (each person)
• 200 diamond sit-ups

Max Height Box Jump

WOD: Five Rounds For Time
- 10 Thrusters (Rx 105/75)
- 20 Bottom of Feet Together Sit ups

Surprised myself on max height box jumps - 24" w 6 45lb stack

WOD: June 23, 2011
Thrusty Sit Ups
Max Height Box Jump
WOD: Five Rounds For Time
- 10 Thrusters (75)
- 20 Bottom of Feet Together Sit Ups
Suggested Group Name: CFR

30 Minute AMRAP
5 Ring pullups
10 Pushups
15 Air Squats

Every 3 minutes:
3 Powercleans @ 50kg/35kg

Completed 18 rounds + 5 Reps

6 Minute AMRAP

3 Ring muscleups from sitting position
9 Pushups

(Completed 3 rounds)

Then
5 minute AMRAP
Burpees

(Completed 56 Burpees)

Behind the neck Jerk 1-1-1-1-1-1-1

185-205-215-225-235-245-255(f)

5 x 2 push press (115)

100 m Xplosled
250 jump rope singles
100 lunges
100 sit ups