WOD: “3RFR” -Wed 5.8.13
Skill: Deadlift 3 Rounds For Reps AMAP 2 min of BJ (20”) 30 sec rest AMAP 2 min of 1 Arm KB press (50/35) 30
Skill: Deadlift 3 Rounds For Reps AMAP 2 min of BJ (20”) 30 sec rest AMAP 2 min of 1 Arm KB press (50/35) 30
Each round increase by 2 wall balls 10 KB Swings (70/45) 10 HRPU 10 Wall Balls (20/14) 10 KB Swings (70/45) 10 HRPU 12
Each round increase by 1 wall ball 4 Muscle Ups 4 HSPU 6 Wall Balls 4 Muscle Ups 4 HSPU 7 Wall Balls
2RFT 10 Thrusters (155/95) 20 Thrusters (135/65) 30 Thrusters (95/45)
Rope Slam Tire Flip Weighed Crunch Hip Band Walk Wall Ball Rower Farmer’s Walk Full Crunch 30:30, 30:20, 30:20, 20:20
Skill: Front Squat – 3RM 400 Meter Run 10 Front Squats 2 HRPU 9 Front Squats 4 HRPU 8 Front Squats 6 HRPU 7 Front
Skill: SDHP – 3RM 24 SDHP 24 Burpees 24 Wall Balls 12 SDHP 12 Burpees 12 Wall Balls 6 SDHP 6 Burpees 6 Wall Balls