5x (7 Front Squats + 13 Back Squats)

4 x 3

4 x 3

strict pull ups x 10
push ups x 10

5 rounds for quality

Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension

Athletes Can Break Up Time Totals However They See Fit.

Posted on August 4, 2014

8.4.14 Monday
Event Date: August 4, 2014

Warm Up

200m Run

10 PT

10 GM

14 Walking Lunges 7/7

10 UB chin ups

1min Shoulder Distract L/R

1min Band Squat

1min Single Leg Flex L/R

Strength

6min EMOM

4 C2B

6 HSPU’s

WOD

5-10-15 (8min Cap)

Shoulder to O.H. 115/85#

30-15-5 (12min Cap)

Double Unders

Wall Ball Shots 20/14# 10/9’

Air Squats

Extra WORK 2mile Run for time

5 rounds
500 meter row
15 burpees
10 meter broad jump

Työntö niskasta 5x3@75%

Vapu 5x2@75%, 5x2@75%

Dippikyykky 3x5@85% (ty)

4 kierrosta
10 leukaa
15 kb swing 28/20kg

For time:
21-18-15-12-9-6-3
Box jumps
Burbees

On the 2:00 x 5
3 Front Squats + 6 Back Squats + 15m Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%