7-15-11 (a,b)

Posted: July 16, 2011 in Wod

A:

Warmup: 3x rope climb, 100 ft handstand walk, prowler push 100ft, 10x ring HSPU, tire flip jump in/out burpee, 10x bar MU’s

Lifts:

5×2 Snatch Balance – heavy but fast, rest 2 minutes

225
Notes: You know the deal with this. Warm up well, go heavy, but nothing close to a miss.

5×5 FAST Front Squats – rest 90 sec.

225-took 10-12 sec

Notes: Pick a load that you can bounce with for all reps. There shouldn’t be any hesitation or pausing. 5 reps as fast as possible.

Then….

For time:
40 Box Jumps 24″ (reg standard)
40 Shoulder Touches
40′ BB Walking Lunges @ 135lbs
40 “Stop Drop and Roll” Burpees
40 Push Jerks 135lbs
40 Pistols (20l/20r)

18:30…hit about 80% effort 

B:

3 rounds NOT for time of:

100 Double-Unders
30 GHD Situps
10 Bench Press @ 225lbs

Notes: 70-80% Don’t do the bench without a spotter.

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