PR 205

4 rounds for time:

5 Muscle-Ups
20 Burpees
7 Deadlifts @ 315lbs
1:30 minute rest

120 min

1.Skill
A. HSW practice for 20 min

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation
10 radial / Ulnar push-ups

B. 2 rounds:
- 2 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s lateral wall assisted handstand hold, 10s rest
- 2 x 20s max wall facing handstand shoulder taps, 10s rest
- 2 x 20s max distance handstand walk, 10s rest
- 90s rest
> more rest, couldn't keep up with the pace

C. 20 minute running clock:
- 20s ring support hold
- 20s bottom of dip hold
- 20s chest to ring hold
- 5 strict TTB
- 20 hollow rocks
- 20 supermans
- 1 round of Gymnastics Swimming
- 90s rest
Result: 2 + 20 superman

3.Aerobic work
A. Easy row for 40 min, NB only
126/136
2.31.4/500 m, 7925 m

Power snatch reps, increasing each set until a heavy 3 reps - post max weight

1mile run
30 burpees
0.5 mile run
20 burpees
400m run
10 burpees

Plus CF queens WOD:
400 Meter Partnered Farmer’s Carry (Not for time, but we finished first!!!) 65# dbs

• ART=Adventure Race Team

Thrusters #95/65

1 the first minute

2 the second minute...

until you can't complete them in the minute

Three rounds for time of:

Row 1,000 meters
50 Thrusters 45 lbs / 30 lbs
30 Pull-ups

5 Rounds x

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

3 minute rest after each round

Floor Press 3RM @ 125# PR

WOD
10 OH Squats @ 65#
10 Bar Over Burpees
X5

20 seconds of work followed by a 10 second transition to the next exercise for 7 rounds or 21 intervals of:
Squat
Sit-up
Back Extension

Multiply least number of squats in any interval by the least number of sit-ups and the least number of back extensions in any round and post as score to comments.