A: 1 Set of Max Rep Pullups

*Post reps. (Do your best to keep your hands from tearing. Bring tape (it is no longer offered for free by CFM, it is $5/roll), gloves, or gymnastics grips.) This is a “Leaderboard workout!”

B: 3 Rounds for Time:

20 KB Swing (1.5/1)

15 Air Squats

10 Burpee Box Jumps (24″/20″)

*Post Times. [Compare to August 4, 2012.]

A. 3
B. 7:50

5 mile run. Wind, hills, and 90 degree weather.

Find your heavy dumbbell snatch and work 3 x 6

Annie
50-40-30-20-10
DU(x3 SU)
Sit Ups

Pre WOD

5 x 5 back squats.

3 Rounds
- 50 Double Unders (single rope jump)
- 25 Wall Balls (I did first round 50 reps at 20#; following rounds used 10#)

Three quality rounds of:
10 strict ring pull-ups with a false grip
10 strict handstand push-ups
5 box jumps

Frnt Squats - 5x185, 5x215, 5x235, 5x255, 3x275. 3x285
DL - 5x225, 5x275, 5x315, 5x365, 5x405
1 Rnd - 500m Row, 50 DUBs, 400, 40, 300, 30, 200, 20, 100, 10

1000m Row - 3:49
Bk Squats - 5x185, 5x225, 5x275, 5x305, 5x335, 3x355, 1x375
4Rnds - 5 DL (315), 5 Bk Sqt (275), 5 HClns (185)

27-21-15-9, snatch & burpee (Rx 45/30kg)

50 cal Row
C2B x15-12-9
Burpee x15-12-9
50 cal Row