50 Pull-ups
6 ropes (5m)
100 Push-ups
100 Sit-ups

15m of 30 on, 30 off
(#8)

http://www.marlborocrossfit.com/monday-1-6-13-performance-challenge-benchmark-day-1/

Strength (30 min):
15 Min. to establish a 1RM Snatch - 40lbs
15 Min. to establish a 1RM CNJ - 70lbs

W.O.D
5 Min. AMRAP
Bar Facing Burpees - 38

50 Box Jumps
10 Burpees

5 rounds for time

Bench press with uneven weights 4x10 reps

With a 10 minute time cap on each complete:

Karen

150 wall balls w/ 20# ball 10' target (8:45)

Isabel

30 snatches @ 135# (4:50)

Grace

30 C&J @ 135# (4:20)

Pre-WOD:
5X3 Strict Press

WOD: 18 minute AMRAP
-15 Box Jumps (24"/20")
-12 Push Press (#115/75)
--9 Toes to Bar

W.O.D
In teams of 2 complete the following for time:
30 Burpee
100 Wall Ball (8)
150 Partner Med Ball Sit Up
100 Box Jump (18)
30 Burpee

Burpees must be split in half at buy in and cash out (15 each), Wall Ball and BJ can be partitioned however you would like, Partner Med Ball Sit Up are done together

A) Back squat – build to a 1RM (use prescribed loading to get warmed up)
103#
B) 1 set: AMRAP strict pull ups @ 3010
C) Weighted pull up – build to a max (if 3 or more on B)
or Assisted strict pull ups @ 3010; take 5 sets t0 find a 3RM
+
Conditioning
3 sets for total time:
Row 200 meters
15 russian kettlebell swings
10 burpess (6′ target)
rest 2 min

11:53

Modified pushup, ring pullups, row @ 6