20 min AMRAP of 1/2 Helen:

12 KB swings
6 pull ups
200m run

Bench Press or Deadlift:  3 x 3

3 Rounds

• 400m Run
• 20 Wallball (14lbs./20lbs.)
• 10 Strict Pull-Ups

• 10-8-6-4-2 Squat Cleans (95lbs./135lbs.)
• 2-4-6-8-10 Handstand Push-Ups

Alternate exercises (10 Squat Cleans/2 Handstand Push-Ups, 8 Squat Cleans/4 Handstand Push-Ups, etc.)

Five rounds for time of:

10 GHD Sit-ups

15 Bench press 75/115

50 Double Unders

21-15-9

• “L” Pull-Ups
• Weighted Back Extensions (10lbs./25lbs.)

35 double unders/Partner balances on one leg (can only switch once)
35 push ups/Partner holds plank position
35 sit ups/Partner holds hollow position
35 pull ups/Partner holds in chin up position
35 walking lunges/Partner holds Samson Stretch
350 m. row/ Partner holds in bottom of squat
35 ring dips/ Parner holds plate overhead 45#/25#
400 m. run/Must run together
35 burpees /Must do together
For Time

Amy with her new 5RM at 145!
WOD
As many rounds as possible in 15 minutes of:
8 Dumbbell Step Ups* (w:30/35′s m:45/55′s)
1 lap in long room of Dumbbell Bear Crawl (w:30/35′s m:45/55′s)
100 M Farmer Carry (w:30/35′s m:45/55′s)
*Athletes 5’8″ and under use a 20″ box. Over 5’9″ use a 24″ box.
compliments of CFED.

3 Rounds

• 30 Air Squats
• 30 Ab-Mat Sit-Ups
• 30 Push-Ups

2 Rounds

• 20 Jumping Squats
• 20 Knee-to-Elbows
• 20 Push-Ups w/feet elevated.  Advanced – Instead of using a box for elevation attempt to hold feet against a wall.

1 Round

• 10 Jumping Squats w/10 second at bottom.
• 10 Toes-to-Bar
• 10 Wall Climbs

I am excited about this RACE and I want lots of folks to make up teams and sign up for this!!

5 Rounds

• 4 Bar-Hop Burpees
• 3 Power Cleans
• 2 Front Squats
• 1 Push Jerk

Rx weight for all exercises is 115lbs/155lbs.

6 min AMRAP
5 pull ups
5 push ups with one leg elevated hands on bar
5 min Amrap
5 box jumps
5 push press 65/95
4 min amrap
5 hang cleans
5 lateral hops over bar
2 min AMRAP
Bear complex