2 RFT
100m walking lunge
800m run
100 squats
Category: .Your WODs
3 RFT of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
BtW mean time: 21:38
From mainsite
5 RFT:
10 power cleans, 135/95 lb
15 wallballs, 20/12 lb
Beyond the Whiteboard mean: 10:35
From mainsite
Every 30 seconds for 6:00 complete:
1 Squat Snatch @ 65% of 1RM
then:
Three rounds for time of:
9 Ring Dips
12 Front Squats, 135/95 lbs
Post load for Snatch and time for couplet to comments.
3 RFT:
5 Hang Power Cleans, 95/135
10 Pull-ups
400m Sandbag Run, 40/60
Post weights and time to comments.
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents