A) Metcon:

For Time:

50 wall balls

25 pull up

400m run

30 wall balls

15 pull up

400m run

20 wall balls

10 pull up

A) Strength: Deadlift 5RM (15-20min)

B) Metcon:

Partner; alternate complete rounds 5 rds each

4 deadlift (275/190) or 80% of 5RM

4 lateral burpee over bar

8 kb snatch (53/35) alternating

A) Oly: Power Snatch; E2MOM x 12min (6rds)

3 reps starting @ 60% end around 85% of 1RM.  Add 5 to 10# after each successful round (reps do not have to be touch and go, but no more than 10 seconds between reps.)

B) Metcon:  JT 21-15- 9

A) Skill: Double unders (15min)

Explanation and practice.

For those that have them, they will do:

10min EMOM

30 sec max DU, 30 sec rest

B) Metcon:

Teams of 2

2014 Event 3

3000 m row

300 double unders (sub single unders)

3 mile run

-Teammates may divide up the meters, double/single unders and run as they want.

Strength: Turkish Get Up - Heavy Double (on each side)

15 min to find

WOD: 2013 Event 5

For Time

27 Thrusters 95/65