WOD

A) 2 Rounds of:
Hollow Rock x20 sec
rest 20 sec
Push-up Hold x20 sec
rest 20 sec
Box Step-up x20 sec
rest 20 sec
Chin Over Bar Hold x20 sec
rest 20 sec

B) AMRAP in 4 min:
500 m Row
Max Toes To Bar
rest 4 min

AMRAP in 4 min of:
400 m Run
Max Pull-up
rest 4 min

AMRAP in 4 min of:
500 m Row
Max Ring Dips
rest 4 min

AMRAP in 4 min of:
400 m Run
Max Burpee Box Jump Overs

*Score total reps completed seperately for each section.

A) Coaches Choice Warm-up

B) 4 Rounds for time of:
400 m Run
20 Deadlift (155/105)
50 Double Unders

A) Coaches Choice Warm-up

B) In Teams of 5 do:
3 Sets of:
1 Min Max Cal Row
1 Min Max Burpee Box Jump Over (24/20)
1 Min Max Hang Squat Clean (135/95)
1 Min Max Toes To Bar
Rest 1 min

*Each athlete starts at a station. Rotate through each station 3 total times. Each individual will keep track of there own score. At the end of 3 sets, the teams score will be each individuals total reps added together.

A) 3 Sets
Wall Squat x10
Samson Stretch x25ft
Running High Knees x100ft

B) “2014 Regionals Event 7”
60 Pull-ups
8 Overhead Squats (205/125)

rest 5 min

5 Rounds for time of:
20 Push-ups
20 Goblet Squats (53/35)
50 Double Unders

A) In groups of 2 perform
3 Sets
Junkyard Dog Drill x5 ea. person
Jumping Lunge x12

B) In 15-20 minutes Establish a 1RM Split Jerk

*Try and beat your recent PR.

C) For Time:
750 M Row
60 Wall Balls (20/15)
45 Toes To Bar
30 Handstand Push-ups
15 Burpee Box Jumps

*Scale handstand push-ups to seated DB press.

A) 3 Sets
Jog x200ft
Jumping Lunge x10 (5 ea. leg)
Games Standard Box Jump x10 (Step down)

B) 3 Sets, ea. for time of:
800 m Run
rest 6 min

*At any point during your rest complete:
15 GHD Sit-ups
15 Strict Press (Choose the heaviest weight that you can go unbroken with for 15 reps)

*This is a repeat workout. Find your previous 800m times and beat them today!

C) 3 Sets
KB Single Leg Deadlift x10 ea. leg
rest 90 seconds

A) 2 Sets, not for time of:
Front Squat x5
Barbell Bent Over Row x10
Tall Clean x5
Stiff Legged Deadlift x10

*Use an empty barbell

B) In 15-20 Minutes Establish a 1RM Clean

C) 5 Sets, ea. for time of:
16 Alternating DB Snatch
25 Squats
rest 2 min

A) Row 350 m @80%
rest 90 sec
Row 250 m @90%
rest 1 min
Row 150 m @100%

B) 3 Sets
1 Min Max Muscle-up
rest 1 min
1 Min Max Double Under
rest 1 min

*Scale muscle-ups to pull-ups

C) 3 Sets, ea. for time of:
400 m run
20 Push Press (95/65)
12 Burpee Over Bar
rest 4 min