3 Rounds for Max Reps:
2 mins Double Unders
25 Pull-ups
Post total reps to comments.
From CrossFit Endurance
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Remember: You must do these SWODs WITH A PARTNER OR, PREFERABLY, TWO–to watch your form and keep you safe.
SWOD 1: Deadlift 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps. I would recommend you use mixed-grip on this set–that is, grip one hand on the bar the opposite direction.
SWOD 2: Back squat 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.
SWOD 3: Shoulder press 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.
Record weights and number of reps on third set to comments.
In-class GWOD:
25 handstand push-ups, belly against wall (progression: go as deep as you can, even if it’s only one inch)
25 touches with each hand, while doing handstand belly against wall; if you can do that, try touching armpit with hand when you lift it; if you can do that, touch hand against thigh
Partner WOD, on field …
Two rounds for time:
Sprint width of soccer field and back
Piggy-back ride, width of soccer field; sprint back
Wheelbarrow ride, width of field; sprint back
Each partner does:
5 backsquats with partner on back
10 handstand push-ups with help from partner
Cash-out:
400m run for time
2.5 minute rest
400m run for time, hold to first effort within 5 seconds.
13 I did this!