Funday

WOD: First Responder Games Event #1

Pick up 135 pound Bar and complete the following items with a team of 4:

-          100 Backsquats (135 lbs)

-          100 Burpees

-          100 KB Swings (50/30 lbs)

-          Buddy carry

** Bar must remain off ground until kettle bell swings are completed.

**Two people can be working at a time.

**12 min. cap

2013 SCLEOF First Responder Games

Thursday

WOD:  "Track Fight"

5 Rounds for Total Distance

• Sprint 1:00
• Bear Crawl 1:00
• Lunges 1:00
• Rest 1:00

*Today's WOD will be done in the "Fight Gone Bad" format. The clock does not stop or reset between exercises. Move from each of the 3 Stations after 1:00 min. This is a 3:00 min. round with 1:00 rest between rounds. Your score for the WOD is the total distance traveled in meters.

                 2013 CrossFit Games - Women's Event 4 Zig-Zag Sprint

Wednesday

WOD: For 20 minutes complete the following

• 5 Power Cleans - Even Minutes
• 20 Double Unders - Odd Minutes

*The weight for the Cleans is 65-70% of your 1RM. If you don't have Double Unders yet, alternate between 1:00 of singles and 20 Tuck Jumps on Odd Minutes.

Tuesday

WOD: Push-Up Complex
              Shoulder Mobility
                          then
              Bench 7,7,7,7,7
                        

Man-UP Monday

WOD: for Time

60 Wall Balls (20/14)
50 KB Snatches (53/35)
40 Pull-UPs
30 Box Step-Ups (24/20") holding medball (20/14)
20 HSPU
10 Rope Climbs



How to Climb a Rope