November 1, 2012 (Thursday)

Warm-Up

A. 500m Row
B. 5:00 Agility Ladder Patterns
C. Complete 2 Rounds:

• 10 Wall Balls
• ~150m Jog
• 50' Sled Push (Rd. 1)/Pull (Rd.2)
• 8 Leg Raise -> Hip Raise
• :15 Hand Stand Hold

Strength

5 x 5 x 1 Front Squat every :30 w/ Front rack hold between

• Rest 1:00 b/w rounds
• Increase weight/round - 135/155/155/175/185#

WOD

Complete for Time:

     400m Run

     

     then 3 Rounds of:

• 6 Burpee Deadlift (32kg./24kg.)
• 1 Rope Climb
• 2 Stone -> Shoulder
• 1 Rope Climb

     400m Run

Score - 11:34

Skill/Strength

Split Jerks

• 3's up till 195#
• Singles till 235

Throwdown

10 Rounds for time:

     3 Deadlift (235#, Rx ?)

     1 Back Flip

Score - 5:45