3/27/13

3-27-13
Level 1
Warm Up: Dynamic Warm Up
Skill Work: Turkish Get-ups, deadlifts, Around the Worlds
For Time: 400 meter run
W.O.D. 21-18-15-12-9-6-3
3- 6- 9-12-15-18-21
Deadlifts (135/95)
Hand-Release Push Ups

... Level 2
Warm Up: Dynamic Warm Up
Skill Work: Overhead Squat negatives-increase weight x 5, Around the Worlds
For Time: 800 meter run
W.O.D. 8 min AMRAP
10 wall balls (20/14)
10 Around the Worlds (sub toes 2 bar/Knees 2 Elbows)
Rest 2 min
8 min AMRAP
1 rope climb (3 to 1 ascents)
30 double unders (3 to 1)
Rest 2 min.
8 min. AMRAP
10 Goblet Squats(55/35)
10 Goblet Lunges

Score total rounds. To gain extra rounds ***30 Burpees (every 5 counts as 1 round)***