Breaking It Down: How to Get Through a Long Grueling Workout, CrossFit Invictus

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Strength:
Back squat ladder (225 lb./155 lb.):
Every minute on the minute, do: from rack, 1 rep first minute, 2 reps second minute, 3 reps 3 minute…..continue until you cannot complete prescribed reps in that minute

WOD:
3 rounds for time of:

15 Burpees
20 Wall ball sit-ups
20 Back extensions
20 Wall ball sit-ups
400m Run
Rest 2 minutes

Post loads/reps and time to comments.

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LEANFIT:

As many rounds as possible in 22 minutes of:
5 Power cleans (95 lb./65 lb.)
10 Jumping lunges
5 Burpees
200m Run
(rest exactly 15 full breaths)

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DE: same as Leanfit but start off with 2k row.
For time:
2000m Row

Followed by as many rounds as possible in 22 minutes of:
5 Power cleans (95 lb./65 lb.)
10 Jumping lunges
5 Burpees
200m Run
(rest exactly 15 full breaths)

Post row time and completed rounds to comments.

Media:
Tuesday WOD, July 12, 2016