WOD

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4 RFT: (level 3)
21 Pull ups
15m HS Walk
9 Deadlifts, 255/175

3 RFT: (level 2)
21 Pull ups
10 Wall Walks
9 Deadlifts, 225/155

3 RFT:
15 Pull ups
8 Wall kick ups
9 Deadlifts

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For Time… (level 3)
5-4-3-2-1 of:
Overhead Squat , 185/125
Bar Muscle up
Followed by 50’ Back rack walking lunge, 185/125
Into…
5-4-3-2-1 of:
Power Snatches, 185/125
Box Jumps, 40/30″
Followed by 50’ Front rack walking lunge, 185/125
Into…
5-4-3-2-1 of:
Deficit Kipping HSPU, 10/7”
Squat Clean, 185/125
Followed by 50’ OH walking lunge, 185/125

For Time… (level 2)
5-4-3-2-1 of:
Overhead Squat , 135/95
Bar Muscle up
Followed by 50’ Back rack walking lunge, 135/95
Into…
5-4-3-2-1 of:
Power Snatches, 135/95
Box Jumps, 24/20
Followed by 50’ Front rack walking lunge, 135/95
Into…
5-4-3-2-1 of:
HSPU
Squat Clean, 135/95
Followed by 50’ OH walking lunge, 135/95

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AMRAP 12:
100 Double Unders
50 Lateral Barbell Burpees
30 Clusters (squat clean thruster), 135/95
10 Muscle ups

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11 min amrap (all levels)

800m run

10 burpees

15 air squats

20 abmats

 

20150509-CM4A7067

(levels 3 & 2)
4x400m Run, 2 minute rest – goal is to stay within 2 seconds every round
(level 1)
3x 400m run, 2 minute rest- goal is to stay within 2 seconds every round

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