"Modified Murph"
For Time:
Run 800 meters
100 Push Ups
200 Sit Ups
300 Air Squats
Run 800 meters

"Deadlifts + AMRAP"
Deadlifts For Max Weight: 5-4-3-2-1

Then 12-Minute AMRAP:
10 Kettlebell Swings (53/35)
10 Burpees
100-Meter Sprint

205-225-255-275(1)-285(f)

"Spectra"
For Time:

100 Meters Walking Lunges
50 Push Ups
50 Double Unders
25 Knees To Elbows
50 Box Jumps
25 Overhead Squats 65/45
25 Pull Ups
50 Ab Mat Sit Ups

"Power Clean Ladder with Cindy"
For Time:
10 Round Power Clean Ladder (115/85lb)
Cindy in Between Each Round (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

Round 1: 1 Power Clean, followed by Cindy
Round 2: 2 Power Cleans, followed by Cindy
Round 3: 3 Power Cleans, followed by Cindy, etc.
(WOD ends with Cindy)

95#-I scaled up

"Deck of Cards 3.0"
For Time:
Each Card is Flipped, Perform Movement(s) as Specified
Face Cards=10 Reps, Aces=20 Reps, Numbered Cards as Valued
40-Minute Cap
Hearts: Burpees
Diamonds: Ab Mat Sit-Ups
Spades: Mountain Climbers (4-Count)
Clubs: Medicine Ball Cleans (20/16)
Jokers: 400-Meter Sprint

"Sumo, Pull, Sit"
20 minute AMRAP:

10 Sumo Deadlift High Pulls (115/75)
15 Pull Ups
20 GHD Sit Ups

4 rounds +15 pull ups

"Whole lot'a 25"
For Time:
100 Squats
25 Kettlebell Swings
25 Burpees
25 Pull Ups
25 Box Jumps
100 Squats

"Back Squat/Front Squat"
For Weight:
5,5,5,5,5 reps Back Squat
5,5,5,5,5 reps Front Squat

Back Squat: 65,95,115,135,155
Front Squat: 75,85,105,125(F),115

"Partner WOD"
With A Partner:

8 Minutes:
• Ab Mat Sit-Ups
• Wall Ball Shots (20/14)
>REST 3 Minutes
8 Minutes:
• Ground To Overhead (115/75)
• Burpee Box Jumps (24/20)
>REST 3 Minutes
8 Minutes:
• Double Unders
• KB Swings (35/53)
>REST 3 Minutes
8 Minutes:
• Pull-Ups
• Push-Ups

TOTAL REPS EQUALS TOTAL SCORE.

Each person must do each exercise at least once. Partners can switch as often as they'd like within 8-minute block.

There will be an option to do the WOD as an individual.

BB Gymnastics

15 minutes to establish a 1RM Snatch from blocks (just above the knee).
- ran out of time, last weight was 155
Conditioning (pain threshold training)

Compare to 120211

5 rounds for total time of:
(Wore 20lb vest entire time)
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

Total time - 25:33
1) 2:26
2) 2:41
3) 2:43
4) 2:33
5) 3:10 (died on te thrusters)

This sucked balls.