WOD

10 Minute Stations: a. 21-15-9 Calorie Bike Ring Push-Ups b. 15-20-25 Plate Ground-2-Overhead (45, 35) Plate Plyo Push-Ups c. 50-40-30 Abmat Sit-Up 5-7-9 Wall Walks

Back Squat 5×3 45% x 3 55% x 3 65% x 3 75% x 3 85% x 3 For Time: Run 1.5 Miles 75 Overhead Squats (95, 65) *partition reps and distance however desired.

2008 CrossFit Games

Jerk 9×2 (build to a heavy double) For Time: 35/25 Calorie Bike 200m Farmer Carry (50’s, 35’s) 25/15 Calorie Row 200m Farmer Carry (50’s, 35’s) 35/25 Calorie Bike 200m Farmer Carry (50’s, 35’s) 25/15 Calorie Row 200m Farmer Carry (50’s, 35’s)

3RFT 800m Run 21 Deadlift (225, 155)

Snatch 9×2 (build to a heavy double) For Time: 600m Run 50ft. Overhead Lunge (45, 25) 21 DB Clean & Jerk 100ft. Overhead Lunge (45, 25) 15 DB Clean & Jerk (50’s, 35’s) 150ft. Overhead Lunge (45, 25) 9 DB Clean & Jerk (50’s, 35’s)

Bench Press 5×4 40% x 4 50% x 4 60% x 4 70% x 4 80% x 4 For Time: 100 Calorie Row 50 Push-Up 100 Abmat Sit-Up 50 Push-Up 100 Air Squat

Front Squat 5×4 40% x 4 50% x 4 60% x 4 70% x 4 80% x 4 For Time: 21 Pull-Up 21 Power Snatch (75, 55) 18 Pull-Up 18 Power Snatch (95, 65) 15 Pull-Up 15 Power Clean (115, 75) 12 Pull-Up 12 Power Clean (135, 95)

Deadlift 5×4 40% x 4 50% x 4 60% x 4 70% x 4 80% x 4 “King Kong” 3RFT 1 Deadlift (455, 320) 2 Ring Muscle-Up 3 Squat Clean (250, 175) 4 Handstand Push-Up

AMRAP 12: (I go, you go) 15 Abmat Sit-Up 10/7 Calorie Bike 5 DB Thrusters (50’s, 35’s) (Rest 3 Minutes) AMRAP 12: (I go, you go) 20 Double Under 15 Air Squat 10 Walking Planks