WOD: “5RFT” -Mon 10.7.13
10 Minutes to find your 3RM Front Squat 5-5-3-3-3 2 min rest 5RFT of 15 Deadlifts (at your 3RM Front Squat Weight) 50 Double
10 Minutes to find your 3RM Front Squat 5-5-3-3-3 2 min rest 5RFT of 15 Deadlifts (at your 3RM Front Squat Weight) 50 Double
2 Min Scissor Warm Up 23 Min AMRAP of 15 Weighted Crunches 30 Pass Throughs 10 Reverse Crunches each Hand 10 Burpees 20 Weighted Jumps
Run 1 mile Rest 2 minutes 20 Squat Cleans (155/95) 20 Box jump, 20″ box 20 OHWL (45/25) 20 Box jump, 20″ box 20 Clean
Rope Slam Sled Push Bear Crawl Rower Wall Sit Sledge Hammer Tire Flip Ring Dips TRX Row Slam Balls Step Ups 2x at each station
Skill: Toes to Bar For Time: 200 Meter Run 20 Pull Ups 200 Meter Run 30 Toes 2 Bar 200 Meter Run 40 HRPU 200