S.W.O.D

B.S. 3-3-3-1-1-1

*We are setting new PR for every body to re adjust the up coming workouts.

Then. . .

3 Rounds for time of:

355m Run
12 Combo's
21 K.B.S 35% of B.W

Kahvakuula jumppaa ja tekniikoita.

Front Squat 5 RM

As many rounds of Cindy as possible in 6 minutes
800m Run buy-in
Rest 3 min

As many rounds of Cindy as possible in 4 minutes
400M Run buy-in
Rest 2 min

As many rounds of Cindy as possible in 2 minutes
200m run buy in

For time:
■Run 800 meters
■Run 400 meters backwards
■Run 800 meters
■Run 400 meters backwards

3 rounds:
-1 mile, rest 3:00
-400m, rest 2:00

---

(mile/400)
5:46/1:13
6:16/1:15
6:25/1:08

Strength:
3x30 unbroken bench press...if you don't get up to 30 you must do the remaining reps as ring push ups

WOD:
-25 Burpee
-50 Pull Up
-75 Box Jump

-100 Sit Up

Strength (bench@135#/ring pushups):
18/12
11/19
6/24

Metcon: 14:58

21-15-9:
-DB Push Press (40#)
-Bench dips (2:1)
-Push-ups

4 rounds for time:

400M Run
15 Wall Ball
15 KB Swing 1.5 Pood

1-2-3-4-5-6-7-8-9-10 Squat Clean (155)

40 Double Unders Between Each Set