Pre-WOD:
5X5 Bench Press @ 70%

WOD - For Time:
-100 T2B
(Top of Every Minute Do 10 Push Ups)
10 Minute Cap

Post:
6 X 10 Sprints @ 70% Effort

No mod. 63 T2B, pushups really started to fail those last 4-5 rounds.

"Death by Clean & Jerk"
Every minute complete the following ladder:
3 Hang Cleans + 1 Jerk, rest remaining minute (155,105)

3 Hang Cleans + 2 Jerk, rest remaining minute
3 Hang Cleans + 3 Jerk, rest remaining minute
3 Hang Cleans + 4 Jerk, rest remaining minute ... etc.
Note: Go until you cannot complete the designated round in the minute.

Post WOD - Not For Time:
30 DB Box Step Ups
200M Farmers Carry
30 DB Box Step Ups

30 GHD Back Extensions

Pre-WOD:
3 rep max squat w/ 3 second pause at the bottom.

WOD - 5 rounds for time:
- 200M run with wall ball (20#/14#)
- 20 Wall Ball Shots

Post WOD:
- 100 Situps

First WOD to run with wall ball. What a beating! Texas morning heat, great workout!

In pairs with only one person working at once complete 2 rounds for total reps:

4 minute Calorie Row
2 minute Sit Ups
4 minute Calorie Assault Bike
2 minute Double Unders
4 minute Calorie Ski
2 minute Running

6 Sets of:
Axle Bar Overhead Carry
30 m
30 m
(Heavy) 30-30-30-30 m

Pre-WOD:
- Work Up to a Heavy Set of 3 Push Press

WOD - 10 MINUTE AMRAP
- 15 Box Jumps (24"/20")
- 12 STO (#115/75)
- 9 T2B

RX. 3 rounds + 15 Box jumps + 1 STO

Basic Endurance 60 Minutes of:

Row 8 min
AMRAP 12
7 Bar MU
30 Russian Twist
6+6 DB push press

Ski 8 minute
AMRAP 12
12 C2B
Max Distance HS walk

Bike 8 minute
AMRAP 12
18 Pull up
14 Strict HSPU
7 box jump 30/24"

Pre-WOD:
- 1 Snatch
- 1 Squat Snatch or Snatch + OH Squat

WOD - for Time:
"2013 CrossFit Games Regional Event 6"
- 100 Double-unders
- 50 Handstand push-ups
- 40 Toes-to-bar
- 30 reps Shoulder to Overhead (160,100)
- 30 Lunges, alternating with barbell in front rack (160,100)

100 Singles, Double Abmat HSPU - last 10 reps with 1 Abmat, RX T2B, 115# STO, 95# Lunges. A little sweaty after this one. Hats off to the men and women who RX this workout!

• 2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
70-75% of 5 @ 9 RPE 2-2-2-2-2-2-2-2-2-2 reps
Use load of 5 @ 9 RPE of last week

Warm Up:
- Dumpster Run
- Lunges
- Karaoke
- Leg Kicks
- Push Up / Inch Worm
- PVC Work

Strength / Skill:
- 5x5 Bench

WOD - Not for Time:
- 10x25M XPO Sled Push

Post-WOD:
3x1Min Weighted Planks