Warm Up: 20 dislocates, 20 OHS, Bear crawl 20 feet, 20 push ups, bear crawl 20 feet, 20 handstand kick ups, 20 sit ups

Tabata L-sits

WOD: 2011 Crossfit Games Wod “Triplet Sprint” Saturday Event 4

Men

For time: ALL DEADLIFTS SHOULD BE DEFICIT DEADLIFTS!!!
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Interval 1
200meter: Run 0:56 / Rest 0:57
400meter: Run 1:46 / Rest 1:46
600meter: Run 3:01 / Rest 3:00

Interval 2
200meter: Run 0:54 / Rest 0:56
400meter: Run 1:55 / Rest 1:54
600meter: Run 3:15 / Rest 3:13

Interval 3
200meter: Run 0:56 / Rest 0:55
400meter: Run 1:55 / Rest 1:58
600meter: Run 3:05

Total 32:30

3 rounds for time:
12 front squats @ 135#
12 burpee pull-ups

Three rounds for time of:

12 Front Squat, 135 lbs
12 Burpee Pull-ups

8min AMRAP
10 OH Squat (115#)
10 KB Swing (1.5pd)

Rest 3min

8min AMRAP
15 Ring Push-Up
9 Ground-to-Overhead (115#)

5 full rounds on first. 2 full + 7G2OH on second.

30-20-10
Wall Ball
TTB
DU

1 min of burpees

3 Round for time
-30 ring push ups
-30 kb snatch @16
-run 400m

12 Clean and Jerk 135/95

12 Burpee Pull-up

600m Run

9 Clean and Jerk 135/95

9 Burpee Pull-up

400m Run

6 Clean and Jerk 135/95

6 Burpee Pull-up

200m Run

21-15-9
DB Snatch (30#)
Pull-ups
5:16

5x400m :60 rest
1:32-1:26-1:24-1:23-1:27

Cashout
3x :60 Hollow Rock/Superman Hold