WOD

(You voted for it, You'll get it. There will be a Sunday Open Gym tomorrow from 11:00-13:00.  Times good? leave requests in Comments section)


Workout A

4 Rounds For Time Of:

5 Snatch Grip Deadlifts (5RM load - should be heavy)

10 Ring Push-Ups (or Paralettes)

5 Tire Flips

5 Sledgehammer Strikes Left

5 Sledgehammer Strikes Right

1 Stop Sign Sprint

*Rest time between rounds = the time it took you to complete the round.

Workout B

For Time:

500m Row/400m Run then 30 Double Unders

15 Burpee Power Cleans (135/115/95/75)

15 Burpee-Pullups (chest to bar)

500m Row/400m Run then 30 Double Unders

15 Snatch Grip Deadlifts (135/115/95/75)

15 Jumping Pull-Ups

500m Row/400m Run then 30 Double Unders

15 One-Arm KB Swings Left

15 One-Arm KB Swings Right

500m Row/400m Run then 30 Double Unders

15 Knees-To-Elbows

15 Wall Ball (20lb./14lb.)

*On the run/row portions, try to mix it up - i.e. run half of the rounds and row half of the rounds, or in any combination you want.

*Double-Unders are done right after the run or row. If double-unders are still rough yet for you, sub single jumps x 3.

*If you need assistance on pull-ups, break the burpee pull-ups up into seperate movements.

Workout C (11:00 only)

Run from Box to Front street Pullup bars Downtown (Approx 3.5 miles)

10 min AMRAP of KB's, Pullups, and Partner wheel barrow walks

Run back to box

Find 1RM Push-Jerk in 5 minutes.

More details at the box. 

Tim C representing the Marines during Murph

Dan, an AF officer from out of town.