CF Open WOD 13.2

10min AMRAP

5 Shoulder 2 Overhead 115/75
10 Deadlift 115/75
15 Box jumps 24/20

5 + 22 --> 172

CF Open WOD 13.2

10min AMRAP

5 Shoulder 2 Overhead 115/75
10 Deadlift 115/75
15 Box jumps 24/20

5 + 22 --> 185

Glad I redid this one! :)

Run 400m
40x Walking lunge steps
30x Sit ups
20x Push ups
10x Burpees

Added 400 at end of three rounds.

5 shoulder to overhead 75#
10 dead lifts 75#
15 stepups

10 min amrap

40 burpees
30 snatches 45#
30 burpees
30 snatches 75#
14/20 burpees ....

-Buy In-
Group Dynamic Warm Up

WOD
Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box

9rds + 5 + 2
277

Buy-in:
Stretching and mobility

WOD:
Run 800m
Row 1500m
Run 800m

14:14

Cashout
3 min moderate intesity airdyne.

4 Rounds

50 Double Unders
400m Run
10 Burpees
10 Pullups
10 K2E

Bear Crawl baseline to baseline (and back)

Then 5 rounds of:

10 burpee
10 dumbbell snatch (25 lbs each)
400m
10 pull-up
10 thrusters (75 lbs)

3 Rounds

200m Run
100 Lunges
50 squats

3 day recovery