Warm up:
10 of:
Squats/
Pushups/pullups
X3
WOD:
Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
50 yard bear crawl
95 pound Overhead squat, 21 reps
50 yard bear crawl
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part C. Three rounds for time of:
Burpee pullups, 8ft, 10 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.
Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.
Part A 30 pushups lifting hands off ground then scale 8ft playground structure 21 ovh squats @95 then back over structure 2 rds in 7min
part b as rx’d 1 rd:(
part c burpee then muscleup over 6ft playground structure 5/ 21 towel pullups: 2 rds + burpees and 1 towel pullup
Do work!!!!!
P.S. Miss you guys!!!!!
You are still putting me to shame even though you are all the way in Florida!!!
Hey Joel, had fun doing this by myself at NS. Wish my crew was doing it with me but they had already done it. Love how you used a play ground structure!!! Hope all is well in FL.