Strength:
100 yard tire flip relay, (each athlete completes 100 yards, broken up into teams, performed as quickly as possible)

WOD:
AMRAP in 20 minutes of:
10 burpees
10 Kettlebell swings, 2/1.5 pood
10 box jumps
10 pistols, (5 each leg)

Speed:
20m resistance runs, 4 per athlete

WOD:
AMRAP in 20 of
30 inch box jumps, 5 reps
1 arm KB thrusters, 1.5 pood, ( 5 per arm)
15 butterfly situps

Weighted chin up 8x2

Warm-up Drills
*Movement Technique Review
-KB Swing
-Push-up
-Air Squat
5:00 x Mobility

''Murph's 5th of July Twisted Special'' (07.05.2012)
For Time
Run 1 mile
100 x KB Swings
200 x Push-ups
300 x Air Squats
Run 1 mile

Mobility; PVC, Foam Roller, LAX in Back

Warm Up
Run
Med ball toss to eachother
Med ball rotations

WOD
Deadlifts
Over the bar burpees

Core: JFHCP
Bridges

MONDAY
Floor Press (see video) 5/5/3/1+ (125 lbs) pr PR 145
*Last set load up the bar with your bodyweight and get as many reps as possible.

Finisher:
50x Wallball shots-used 14lb ball
26x kb snatches (13/13)
40x Wallball shots - used 14 lb ball
20x kb snatches (10/10)
30x Wallball shots 14 lb ball
16x kb snatches (8/8)
20x Wallball shots used 20lb ball
10x kb snatches (5/5)
10x Wallball shots 20 lb ball
6 x kb snatches (3/3)

20lb and 53 kb for men
14 and 35kb for women

Distance: 9.11miles on GPS. Rode a little longs as I forgot to re-start GPS a few times. Probably close to 10 miles.
Time: 2:03:27
Elevation gain: 1,503ft
Calories: 544

http://connect.garmin.com/activity/199554127

Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%

3 rounds:
400m run
21 KB Swings (53/35)
12 pull-ups
8 minutes of skill/mobility work
(time each round of Helen)

Press: 110(3), 115(3), 120(4)
Helen: 2:30, 2:40, 3:05

150 Box Jumps for time!
24"

9 - 15 - 21 - 15 - 9
Step over m 22,5 kg DB
Deficit push up

Amrap 5
C & J med 30 kg DB