3 rounds:
1min at each station
- Bear Complex - 40kg bar
- Parallette Pass Through
- Ring Plank/Supermans
- Double Unders
- Reverse Burpees
- Rest

3 rounds:
40s at each station
- Boxing (Straight jabs, uppercuts, hooks)
- Wall Sit
- Medicine Ball Slams
- Plank
- Sit ups
- Shadow Boxing with 2kg dumbells
- Box Step Ups
- Kettlebell Squats
- Exercise bike ride
- Kettlebell Upright Rows
- Barbell Shoulder Press
- Boxing bag Punches

12 min AMRAP
20 Box Jumps (24/20)
30 Double unders

Front Squats (3 sets max reps) (130) (did 30)
Weighted Pushups (3 sets max reps) (25) (did 33)
25m sprints (4rds 60 sec work, 60 sec rest) (did 8/8/8/8 = 32)
Strict Deadhang Pullups (3rds max reps) (6/3/4= 13)
7 Min AMRAP sand bag getups (40) (did 39)

Rest Day

3 Wall Climbs
10 Up and Downs
5 Pass Throughs
10 Grasshoppers

AMRAP 20 min.

Originally posted on Crossfit.com

100 Pushups
every time you break or fail
200m Farmers cary (2-53lb KBs/2-35lb KBs)

Skill/Strength: Wendler Back Squat and Bench Press
5x 40% of Base Weight
5x 50%
5x 60%

WOD:
10 min AMRAP
15 Wall Balls
30 Double Unders (scale: 4:1 single unders)

I HATED this WOD with a capital H!!!

Press:
5 x 100
5 x 115
10 x 130 (10 rep PR)

3 sets of 5:
pull ups (strict)
Ring Dips

Squat:
5 x 225
5 x 245
8 x 280

1. Wall Balls (10)
2. Sumo Deadlift High Pulls (16 kg) (green kb)
3. Box Jumps (20" RX)
4. Push Press (15, training bar)
5. Calorie Row

3 Rounds
1 minute each movement
1 minute rest between rounds
score=total amount of reps

My judge: Hayley

My Score: 196 and a bleeding leg