In 8' Time Cap complete:
15 Hang Clean 50/25
5 Burpee
12 Hang Clean 60/30
5 Burpee
9 Hang Clean 65/35
5 Burpee
6 Hang Clean 70/40
5 Burpee
3 Hang Clean 75/45
5 Burpee
ME Hang Clean 80/50

For time: (tc:45 min)

300m ski/row or 500m bike
25 hang c&j
Ski/row/bike
25 pull up
Ski/row/bike
25 front squat
Ski/row/bike
25 burpee bar over
Ski/row/bike
25 weighted lunges
Ski/row/bike
25 t2b
Ski/row/bike
25 thruster
Ski/row/bike

Rx weight:
W 30 kg
M 42.5 kg

3-5 rounds:
10 russian twist with plate 5-10 kg
10 V-Ups/ strick t2b
10 Tuck Ups
10 Ghd
10 sec hollow hold

• Rest 2 min

AMRAP 8 of (not for score)
10 DB Bench Press
10 Barbell Rows
10 Banded Pushdowns
10 DB Hammer Curls
*Goal - get a good pump - weights should be light enough to do ALL movements UB.

• 50/35 reps for time of:
Strict Handstand Push Ups

3rds
8 x Goblet Squats
tempo 3020
8 x Bulgarian DL
rest 90s btw rds

Complete as many rounds as possible in 12 minutes of

• 3 rope climbs, from seated to 10 ft.
• 50 double-unders

2 rounds:
*30 pull ups
*30 push ups

Every min 3 burpees untill the work is done

WU:
1 mile run (Level 1 checkoff)
7:30

Took photos during actual WOD

Level 1 checkoff: Christine
3 RFT
500m row
12 body weight deadlifts (135)
21 box jumps (20)
13:41

25 unbroken wall balls (14)

Level 1 Checkoff complete

A
A. Warm Up
5 RND
20" Bearhug Sandbag Hold (25/50/70KG)
Row 200m
5 BurpeeS over Sandbag

B. Forza

p. jerk
8,6,4,4,2
Partenza da rack

C. For Time
10 D.ball clean
50m Sandbag Carry
10 Power Snatch 70-60/50-45
10 D.ball clean
50m Sandbag Carry
20 Power Snatch 60-50/45-40
10 D.ball clean
50m Sandbag Carry
30 Power Snatch 50-40/40-35
10 D.ball clean
50m Sandbag Carry
40 Power Snatch 40-30/35-25

D. For Time
AMRAP 13'
10 Burpee Box Jump
20 DB OH W.lunges
Rest 30"

E.- For Reps
Row
Ogni 30" cercare di stare nei tempi indicati
:30 = 17/14 cal.
:60 = 34/28 cal.
:90 = 51/42 cal.
2:00 = 68/56 cal.
2:30 = 85/70 cal.
3:00 = 102/84 cal.

F. lavoro opzionale
Strict Toes to Bar
3×10
Barbell Good Morning
4×15
Dumbbell Push Press
5×20
5×8-10