AMRAP 10

30 Double Unders
15 Power Snatches (55#)

2011 Crossfit Open (Saturday, 3/26): 5 rounds + 29 DUs (254 reps)

9/13/11: 5 rounds + 30 DUs + 1 snatch (256 reps).

1/21/11: 5 rounds + 30 DUs + 7 snatches (262 reps).

I love this WOD. I really do.

For time:
50 Jack knife buy in
5rds:
10 ring dips
10 burpee-to-boxjump
10 Toes to bar
50 Jack knife cash out

Warm-Up:
HSPU 10x3
Push Press 5x3 @75

Workout:
10DU
5Pull-Up without Kipping

3Round For time

7 Km @ 80% HR max

Run 1200mtrs
20 Dumbell hang clean & press @ 15kg
30 Kettlebell swings @ 24kg
Run 800mtrs
20 Dumbell hang clean & press @ 15kg
30 Kettlebell swings @ 24kg
Run 400mtrs
20 Dumbell hang clean & press @ 15kg
30 Kettlebell swings @ 24kg

Time: 31:46
Forearms got smoked.

For Time: (20 minute Cap):

• 100 Pull Up
• 100 KB Swing (53/35)
• 100 Double Under
• 100 O/H Squats (95/65)

Felt good through kb swings, and ok during du's. O/H squats were horrible...working on form.

Got through 21 o/h squats.

100 Pullups
100 Hand Release Pushups
100 Abmat Situps
100 Squats

For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

mix pullups, pushups and squats as needed
wearing a 30 pound vest

Open Wod 4

5x400 mt run repeats
600 mt recover time