Choose ONE of the following sports:
Swim 1200m TT
Bike 30k TT
Run 8,5Min TT
Row 8k TT

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds

Front Squat, Five singles

15-10-6-3-1-3-6-10-15 reps of:

• DB snatch balance

10 rounds for time:
3 MUs & 6 Toes To Rings (try to NOT let go of rings after MUs and go right into toes to rings)
Sprint to 50 yard line and back

Back squat up to 1-5 RM.

Focus on improving the mobility of the ankle today.

Warm up use agility ladders, 5 - 10 minutes, use your imagination.

1000m row - 3:50
Metcon 1 - EMOM - 1 Pwr Clean, 1 Front Squat - 215lbs
Metcon 2 - 1 Rnd - 100 Dubs, 10 PCs (185lbs), 80, 8, 60, 6, 40, 4, 20, 2, 10, 1

10 x 500m
Rest n. 1min btw rounds
Try to go faster than 5k PR pace

http://opexfit.com/september-13-2014/

25min Time Cap:
5k Row
AMRAP burpees in remaining time

Notes:
– Burpee standard is chest to deck, hips fully open at top and feet leave ground slightly – hands can be at side
– Workout score is burpees completed
– Also note 5k row time
– Post results to comments below (also note name, height, weight)
– Good luck!!!