4 Rounds of:

2:00 Running Clock to complete:
400m Run
Max Pullups (Body Rows)

4 Rounds

20 Goblet Squats
10 Toes To Bar (knees to chest)
5 Burpee Pull Ups

4 rounds
500m row
21 deads w/60s
-tough combo!!!

Review the Clean- 10 mins

then,

For time,

50 Double unders

5 Cleans 185/115 MOD 105

5 Muscle ups MOD GOOP

40 Double unders

4 Cleans

4 Muscle ups

30,3,3

20,2,2

10,1,1

Time 18:41

4 rounds for time
10x Bench press (bw)
20x Push-ups

Pre-WOD
• 2 mile run (treadmill 24 mins)

WOD - AMRAP (20 minutes)
• 5 pull-ups
• 10 KTE
• 15 squats

Post-WOD
• 100 sit-ups

Deadlift
8x3 work up to 75%
Ended w/ 375#

"Rahoi"
12min AMRAP
12 Box Jump 24"
6 Thruster 95#
6 Bar over burpees
6rds +18 reps

WOD
2013 CF Games Team Event
"Legless" @ 5:49
15 Thrusters, 95#
3 Legless rope climbs
12 Thrusters, 95#
2 Legless rope climbs
9 Thrusters, 95#
1 Legless rope climbs

FT @ 8:47
30-20-10
Pull-ups / HR push-ups
Then
1k row

Strength:

Back Squats - 3x185, 3x205, 3x225, 3x245, 3x265, 2x285, 2x305

Row:

1000m row for time - 3:48

WOD: Seven rounds for time of:

1 Legless Rope Climb (20ft.)

3 Ring Handstand pushups

I could only do 1.75 legless rope climbs....then went to 5 rep negative softball pullups