Complete as many rounds as possible in 20 minutes of:
Run 400 meters 7 Muscle-ups Keegan Martin (age 17) 7 rounds + 5 MU, Kristan Clever 7 rounds, Kevin Montoya 7 rounds, Jake Cutting 6 rounds + 6 MU, Rebecca Voigt 5 rounds, Philip Lamborn (age 17) 5 rounds. Five rounds for time of:
135 pound Overhead squat, 5 reps 10 Toes to bar 40 pound dumbbell Hang squat clean, 15 reps 20 Double-unders Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood (53#'s) Kim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Five rounds for time of:
95/65 pound Thruster, 15 reps 15 Bar-facing burpees 21-15-9 reps for time of:
24" Box jump 75 pound Power snatch Chest to bar Pull-up Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs). "Griff"
For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Michael Winchester 10:13, Lance Cantu 10:16. Post time to comments. In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Front Squat 5-5-5-5-5 reps
For a number of you, this WOD will mostly be about technique...we won't be so concerned with how much weight you use. Dave Lipson: 405, 415, 425, 430, 435lbs. |
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