Wed., July 17, 2013

Warm-up:

5 min. Bike
Wall Hurdles
Walking Lunge with Twist and GM (there and back)
10 Full Squat Box Jump
Quad. Leg Series
20 max height Wall Balls

WOD:

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps 
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45# plate held overhead

CW: 39:00, 65 # Squat Cleans, Supine PU's instead of Muscle-ups, 25# Dumbbell Push Press, 65# Thrusters, 25# Walking Lunges

LW: 32:32, 55# Squat Cleans, Supine PU's instead of Muscle-ups, 45# Thrusters, 10# Walking Lunges

Cool Down:

30 Atomic Sit-ups

1/4 mile run