1 person runs 400m
the other does an AMRAP
20 slamballs
25 abmat
50ft bear crawl
20min cap

Betsy & I were partners & we each made it through about one round per run. I think we had 10 rounds total

“Nancy”

5 rounds

Run 400m

15 Overhead squats 95/65 <--55#

round 1 unbroken
round 2 dropped 1ce
round 3 dropped 3x
rounds 4 & 5 dropped 1ce

2007 & 2013 CF Games WOD

Row 1000m then,

25 Pull ups (75 pullups & then ring rows)

7 Shoulder to overhead 135/95 (65#)

I think it was 35min...had to roll to work & it took a long time.

Buy In: Accumulate a 3 Minute Plank
Then, 21-15-9
Toes 2 Bar
Burpees

Buy Out: 2 Rope Climbs

Skill
Rope Climbs

Wod
4 Rounds
3:00 to complete
400m run
Row max Calories with your time remaining

Rest 3:00 between rounds

Score is total number of calories rowed - 33 cal

10min to find 3RM of strict press
160# PR (I think)

3rds
15 Ring Dips
15 Bar Over Burpees
15 Double Unders

AMRAP 15

Run 200 Meters

4 Muscle Ups

30 Double Unders

what i did:

1 set
ran, did some pullups with thick band, threw up.

tried to do some jump rope, threw up again.

cashed out with rope throwdowns, did 25 reps, threw up.

5-7 sets of

practicing Handstand walks
3 pistols each leg

For completion: (feel nauseous)

4 runs around the block
30 push-up

Spend 15 minutes working up to a 7RM back squat.

20 Front Squats (205/135)

30 Box Jumps (30″/24″)

40 KB Swings (53/35)

50 Wall Ball (20/14)

what i did:

maxed out back squat - 80 lb

20 front squats - red bar, 2 10's

30 box jumps - 24"

40 kb swings - 20 lb

50 wall ball - 10 lb

"Stephen"
30-25-20-15-10-5
GHD sit-ups
Back extensions
K2E
Stiff-legged deadlift (95/65)

RX. 24:58. Feeling fatigued without post workout protein.