800 meter run
400 meter run backwards
800 meter run
400 meter run backwards

Used the extended loop again for the second round of Griff

12 DB thrusters @ 45 per arm
12 ring rows
50 double unders

5 rounds

10 rounds for time

5 Thrusters @ 40kg
10 Swings @ 24kg
5 Burpees

1a) 4X1:00 ME C2B Pullups – rest 60 sec.

1b) 4X1:00 Hollow Hold – rest 60 sec.

Banded Box Squats:
Black Bands; knotted
60% of One Rep Max
10 rounds, 2 reps per round
125 LBs

Extras:
10x 5 GH Raises
2x 2 minute Flutter Kicks
70 Reverse Hypers (90 LBs)
2 minute Plank Hold

Extra/Extra:
Squat Cleans
Tangerine Bands
12 rounds, 1 rep per round
8 at 75 LBs
4 at 95 LBs

Technique & Development: ROTATION LEAD IN UNISON BY COACH CUES

A1: Cuban Press x 8 Reps; 3 Sets (Same Weight)

A2: Snatch Grip (Behind Neck) Push Press x 8 Reps; 3 Sets (Add weight each set)

Games WOD: Review ALL MOVEMENT STANDARDS for this WOD.

THIS WOD TAKES 22 MINUTES.

3 Minute AMRAP:

20 Cal Row

30 Wall Ball

20 Toes To Bar

30 Box Jumps

20 SDLHP

30 Burpees

20 Shoulder to Overhead

Rest 1 minute and begin again for a 6 minute AMRAP.

Rest 2 minutes and begin again for a 10 minute AMRAP.

WOD:
5 Rounds:
5 Push Press (135)
5 Dead Lift (245)

For Time:

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

5 Pull-Ups
10 Ring Dips
15 Sit-Ups

Got 9 rounds + Pull-Ups + 7 Ring Dips

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