Pre-WOD
* 5k run (24:51)

WOD - AMRAP (20 minutes)
* 5 thrusters (95 lbs)
* 10 KB-swings (50 lbs)
* 15 burpees

Post-WOD
* 50 ab-crunches (70 lbs)

1/2 helen
2 min rest
1/2 diane
2 min rest
1/2 isabel

Score is time less rest

OPWOD MONDAY 5/5/14

Stamina: 3 rounds, not timed: Max rep x DB bench press @ (50#, 55#,60#), 12x 1-arm DB rows, each arm (AHAP), 15x barbell shrugs (AHAP)
25, 18, 11
40#, 45#, 50
55#, 60#, 64#

Work Capacity: Complete the following for time:
3 rounds: 21x deadlift (135#), 15x box jump (24in/20in)
time: 2 rounds: 11:15

Group warm up, then;

For time

3 rounds of “Cindy” (1 round of “Cindy” = 5 pull ups, 10 push ups, 15 squats)
1 rope climb
3 rounds of “Cindy”
2 rope climbs
3 rounds of “Cindy”
3 rope climbs

Ring pulls/knees
1 rope -> 3 lower/raise body to floor

For time:
* 50 cal row
* 50 swing
* 50 burbee
* 50 barbell thruster
* 50 DU

• 4 Round of:
GHD Hip Exstensions 20 reps
GHD Sit Ups 20 reps

3 Rounds
400M run
21 KB swings @ 24
12 Pull ups

12:10

500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

10m yoga
10m pull-ups and HSPU

5'
1 Rope Climb - 5
10 Burpees - 40
2' rest
5'
20 Wall Balls - 2 rds + 14
20 Double Unders
2' rest
5'
Row for calories - 86