All-levels WOD/Beginner WOD:
A. Hang snatch 2-2-2-2: 83#

B. 3 RFT: 30 wallballs 20/14, 20 box jumps : 7:34

5rds 5 snatches at 65% (45lb) and max effort pull ups
(7,6,5,5,5)

Warm up
3 rounds of 5x1 min station
deadlift highpull @ 20kg KB
double unders
KB swing @ 20kg
strict press 2x16kg KB
burpees
sit ups

rest at end of each round

300 Jump Ropes
50 Deadlifts
40 Box Jumps
30 Over Bar Burpees
20 Pushups
10 Pull Ups
1600 Meter Row

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Total score of 137.

Round 1: 13/27
Round 2: 08/20
Round 3: 07/16
Round 4: 07/20
Round 3: 04/15

Strength
3x5 Back squat

95#, 115#, 125#

WOD
3RFT
10 Front squat (135/95)
20 C2B Pull-ups
50 Double unders

80#, blue band. 16:36

Need to practice DUs. 1st round was fine, but next 2 rounds were very broken. C2B pullups killed me

http://www.endomondo.com/workouts/266359974/2853730

Pre-WOD
• 5k (24:34)

WOD 21-15-9
• Thrusters (95 lbs)
• Pull-ups

Post-WOD
• Plank (2:30)

http://www.endomondo.com/workouts/267491616/2853730

2km ζεσταμα
4x5 min ανηφορα
2km αποθεραπεια

For time:
Row 20 calories
30 Burpees
45/35 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint