WOD: August 22, 2014

Warm Up
TGU 1/1 AMRAP: 10 Minutes

WOD
AMRAP: 3:00 Rest 1:00 5 Rounds
3 Power Snatch (#135/#95)
6 Push Ups
9 Wall Ball (#20/#14)

Accessory
Max Reps of Front Squat in 2:00 (#185/#120) – Set stops if the bar is re-racked.

Extra Credit
Tabata :20/:10 x 16 Alternating between Hand Stand Hold and Hollow Rock.

Competitor
10,000M Run – Time Trial

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WOD: August 21, 2014

Warm Up
2 min of Jump Rope
2 min of bottom squat pressing knees out w/elbows
Then 2 Rounds
:30 Plank
:30 Superman
:30 Side Plank
:30 Side Plank
1:00 Rest
Push Up: 3 every :15 for 16 Intervals
1:00 Rest
3 Box Jumps every :15 for 16 Intervals

WOD
500m Row
400m Run
30 Burpees
20 KB Front Squat (32kg/24kg) one in each hand
10 MU
Scaled options will be:
a. 10 bar muscle-ups, or
b. 10 ring dips, 10 ring rows w/transition, 10 pull-ups

Accessory
3 Rounds for completion
20 GHD Sit Ups
20 GHD Hip and Back Extension

Extra Credit
12 Russian Swings (100/70)comp OTM 12 Minutes

Competitor
1,000M Row – Time Trial

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