4 RFT:
50 squats
400m run
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In class SWOD: 4-rep max shoulder press
WOD: Sprints and Ruck Runs
For 15 minutes, keep traveling back and forth between markers at 100m with rotating cycles of:
- All-out sprints
- Sandbag runs (50/35)
- Walking
Do not rest. If you have to slow down, do so on the sandbag runs and walks, but keep sprints at maximum intensity. As much as possible, save sprints for right after the walks.
10 I did this!
In-class SWOD:
Max reps shoulder press (85/55), straight into push press, straight into push jerk, and for punishment gluttons, straight into split jerk.
WOD: Fight Gone Fair-to-Middlin
3 rounds for time, 1 minute each exercise, for reps:
Wallball shots, 15/8
Box jumps, 24/18
Power cleans 95/65 (sophs); Deadlifts 95/65 (frosh)
Shuttle runs, gym width; each purple stripe touch = 1 rep
Rest
Post total reps accumulated to comments
10 I did this!
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift, 225 lb
30 Dumbbell push press, 40 lb
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups
BtW median time: 22:54
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