WOD: “Mike P” -Fri 6.28.13
10 1arm KB Push Presses Left (55/35) 10 1arm KB Push Presses Right 20 HRPU 30 KB Swings (55/35) 40 WJR 20 min  AMRAP Cash
10 1arm KB Push Presses Left (55/35) 10 1arm KB Push Presses Right 20 HRPU 30 KB Swings (55/35) 40 WJR 20 min  AMRAP Cash
Rope Slam Sledge Hammer K2E Tire Flip Weighted Crunch Weighted Plank KB Swing Rower HRPU G2O TRX Row Same Spot Twice 30:30, 30:20
7RFT 7 Left Leg, Front Rack, Lunges (105/65) 7 Chest to Bar Push Ups (Women:HRPU) 7 Front Squats 7 Lateral over Burpees 7 Push Presses
Skill: Double Unders For Time 150 Wall Balls (20/14) 75 Double Unders (225 singles) 50 Full Crunches 75 Double Unders (225 singles) 150 Air Squats
2RFT Skill: Â Deadlift 3RM 30 Plank Jacks 50 Jump Ropes 5 Burpees 30 Full Crunches 50 Jump Ropes 5 Burpees 30 Air Squats 50 Jump
Goal: Â To get as many as cards as possible in 30 minutes Rest: Â When needed How to do it:Â To perform the workout, you will start
Descending/Ascending/Constant 10-9-8-7-6-5-4-3-2-1 Deadlift 1-2-3-4-5-6-7-8-9-10 Sprint 10 HRPU 30 minute cap Skill:  Deadlift
Rope Slam Everest Climbers TRX Squat Jump Wall Ball Bicep Curl Sledge Hammer Plank Push Ups Rower Rest Tire Flip Goblet Squat Alt. Med Ball
As Much Weight As Possible 5 Thrusters (135/95) 10 Burpee box up and overs 20 Full Crunches AMWAP KB Swings 4 Minute Rounds 2 Minute
Curl to Press DB Snatch Rope Slam Wall Ball Box Jump Sledge Hammer Weighted Jump Rope Dips Rower Side Plank to Press 2 Rounds 30:25,