5 rounds for time

1 min. Box Jumps (24')
1 min. Wall Balls (20 lbs)
1 min. Row (calories)
1 min. Push Press (45 lbs)
1 min. Ben over row (45 lbs)
1 min. Rest

A
Front squat 5-5-5-5-5

B:
Weighted chin-ups 3-3-3-3-3

C:
12-9-6-3
Hang clean
Toes to bar
Rest 1 minute
- The goal for hang cleans is to add load on each round

5 Rounds
1min skipping
10 push ups
30 sec rest

3 x half mile 7:00m pace; 2 minutes walking/jogging between.

Then some pull-ups, toes to bar, double-unders, and weights.

Track & Field
6 Laps of the Infield + Dynamic Stretching
18x8 Hurdles Drill at 0.75m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8xHigh Jump Drills (high kneesx4, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump Approaches & Takeoffs
2xLong Jump Approaches
About 10 Javelin Throws (standing, 3-step)
1 Lap of the Infield + Static Stretching

50 Double unders
25 Overhead squats 95/65 (MOD: 50#)
25 Toes 2 bar

50 Double unders
20 OHS
20 T2B

50 Double unders
15 OHS
15 T2B

50 Double unders

We did this workout on 10/21/13. Went 5# heavier and was about a minute faster. First round of DU's unbroken. Then 20's, then 10's or less. 50# was heavy enough, struggled to do more than 6 or 7 at a time. 3-5 at the end.

Group warm up, then

1 mile run

20min AMRAP
5 Handstand push ups (MOD: 1 abmat)
10 Hang snatch 75/55
15 Hand release push ups

4 rounds + 5 reps

By round 3, 55# started to get really heavy. Missed a few snatches, was doing them in 2's and 3's in the last round. Mile was about 8:20ish.

Clean 5x3+1 jerk @ca 75%
+
Back squat 4x10 last set amrap

3x3

stopped short because of wrist

EMOM 10 min - 85
Asc weight: 1 DL, 1 hang clean, 1 front squat, 1 push press

WOD - 11 + 3
8 min AMRAP
5 burpees
7 lunges
9 air squats