Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

5×2 Clean deadlift with 3 second pause above knee @ 75-80% of clean

5 rounds for time of:
300m row
10 Toes to bar
35 Double-unders
3 Shuttle runs (across the street touch white door and back is 1 shuttle)
Rest 2 minutes

Post loads and time to comments.



12 rounds for time of:

10 Jump lunges
5 Box jumps
200m Run (to food park walk back for rest)

Post time to comments.

10 rounds of:
1 minute Ring hold, then hang from bar for 30 seconds, then do as many pull ups as possible for 30 seconds
400m Run
Rest 1 minute

Post pull-up reps to comments.

Tuesday WOD, May 5, 2015