WOD

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
For Time:
1 Mile Run (1 person must be holding a med ball at all times)
100 Front Squats (115/75)
800 m Farmers Carry (1 person must be holding 2 kettlebell at all times)
50 Hang Power Snatch (115/75)
400 m Run (Together)

*Both athletes must Run/Farmers Carry together. you may switch the working athlete whenever you please and as frequently as you’d like. Partition the reps however you please.

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A) 2 Sets
100m Row Legs Only
100m Row Arms Only
100m Row
Hanging Scap Pulls x10
Gymnastic Kip x5
+
2 Sets
Press x5
Push Press x5
Push Jerk x5

B) “2007 CrossFit Games Event 1”
For Time:
1000 m Row
then do 5 rounds of:
25 Pull-ups
7 Push Jerks (155/105)

A) Coaches Choice Warm-up

B) 4 Sets
Back Squat x1 @55×1
rest 30 sec
Back Squat x1 @33×1
rest 30 sec
Back Squat x1 @30×1
rest 2 min

*Increase weight each set if able. Start First set at around 55-65% of 1RM Back Squat

C) 3 Rounds Of:
30 Seconds Max Ball Slams
60 Seconds Max Kettlebell Swing (55/35)
90 Seconds Max Sled Push
2 Min Max Burpee
rest 2 min

A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Bent Over Row x5
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5

B) In 15-20 Minutes Establish A 3RM Hang Squat Clean

C) 4 Rounds For Time Of:
15 Deadlifts (185/125)
200 m Run
15 Pull-ups
200 m Run

A) Coaches Choice Warm-up

B) 3 Sets
False Grip Ring Hang x10 Sec + False Grip Ring Pull-up x1 x2
Strict Handstand Push-up x5-8

*Do Ring Rows x5 if unable to perform ring pull-up.

C) Every 6 Minutes For 24 Minutes Do:
15/12 Cal Airdyne
12 Push-ups
10 Front Squats (95/65)
8 Cal Row

A) 2 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5
+
Every :30 Seconds For 3 Min (6 Sets) Do:
Tall Snatch x2

B) Every 90 Sec For 9 Min (6 sets) Do:
Snatch + Overhead Squat @85+%
*Build over the course of 9 min. First set must be at 85%

C) For Time:
9-15-21-27 Rep Of:
Toes To Bar
Double Under x2
Push Press (95/65)