RUFingKMe

6 rounds
run 400m
25 burpees 1' jump

Isabel

5k

Roy

Saftey first. 24" box jump ladder.

ANGIE

CFT

Final Games WOD parts A-B-C

205# Clean 4 Rhsp

run swing pull

Muscle up squat snatch

1-10-1-20-1-30

Run

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Fight Gone Bad!

Joshie

5 rounds 15/135thrustrer run 400m

Johnson

AMRAP 20 minutes

9 245# Deadlifts
8 Muscle Ups
9 155# Squat Clean

Lunges Pullups and Situps

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

20/225#sq40/TtB60/2pdkb

Rest Day 5k

AMRAP 15min 5 50#DBPJ 7 30" BJ

Bike 30K!

I was stoked to see this WOD, totally cool. Then again, I love biking. the bitchy comments on main site are stupid. Biking is functional! Transportation people!

I'm going to do this tomorrow AM early with a friend, but worse cos' we will be on single track dirt climbing a mountain. Made up my own WOD today, see comments if you give a hoot.

100 pullups, RDs, Situps, Squats

10 rounds of 10 of each, ready go!