WOD: “Partner 100” -Sat 8.31.13
400 Meter Run 100 Wall Balls 100 HRPU 100 Goblet Squats 100 Weighted Crunches 400 Meter Run For Time While one person is working
400 Meter Run 100 Wall Balls 100 HRPU 100 Goblet Squats 100 Weighted Crunches 400 Meter Run For Time While one person is working
Rope Slam Burpee Plank Squat Thrust to Press Sledge Hammer Tire Flip Ring Dips Squat Jumps Shoot Throughs Rower 2x at each station before rotating
Skill: Deadlift 100 Jump Ropes 50 Full Crunches 40 Hip Band Walks – both ways 30 Air Squats 20 Deadlifts (185/135)
Skill: Snatch Snatch (115/75) Deficit Push Up KB Swing (70/45) SSJ Weighted Jump Rope
Skill: Push Press 5-5-3-3-3 400 Meter Run 20 Pull Ups AMAP Push Presses (95/55) with the remaining time 4 minutes on the clock 4
5RFT of RX 400 Meter Run 30 Wall Balls (20/14) 30 Box Jumps (20″) 5 Burpees Scaled 400 Meter Run 15 Wall Balls (15/10)
Bootcamp – 1 round 30:30 Rope Slam Weighted HRPU Curl to Press Sprint Tire Flip Ring Dips Rower Weighted Crunch KB Swings 2 for 1’s
Skill: Clean WOD: For Time 800 Meter Run Then When you finish the 800 meter run you may start your EMOM of Front Squats for
AMRAP #1: 7 minutes of: 7 Push Presses (75/45) 7 KB Swings (45/25) 7 Box Over Burpees Rest 3 minutes AMRAP #2: 20
Skill: Snatch 400 Meter Run 20 High Hang Snatches (95/65)  FB(135/95) 800 Meter Run 10 Low Hang Snatches 400 Meter Run 20 Snatches  Â