Funday

WOD: for Time

• 10 Snatches (135/95)
• 15 HSPU
• 20 Wall Ball Shots (20/14)
• 25 Box Jumps (24/20)
• 20 Pullups
• 15 Burpees

Thursday

WOD: Minute On...Minute Off

30 KB Swings - 53/35

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. 
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes. 
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time. 
*For every round not completed, perform a 10 burpees.  

***Finish up with mobility work & 50 Hollow Rocks

Wednesday

WOD:    - Deadlift 4, 4, 4, 4 
                 - 1:00 Max Reps- Deadlift (185/95*)
                 - ZigZag Sprints

Purpose= The yearning to DO what we DO in the service of something larger than ourselves.

Tuesday

WOD: 5 Rounds for Time of

• 20 Box Jumps
• 20m Overhead Lunge
• 20 Double-Unders

*Buy In / Cash Out = Building Run

Monday

2013 Integrity's Revenge - WOD #1 - All Divisions

For time:

10 ground-to-overhead
10 shoulder-to-overhead
Sprint 100m
20 ground-to-overhead
20 shoulder-to-overhead
Sprint 100m
30 ground-to-overhead
30 shoulder-to-overhead
Sprint 100m
40 ground-to-overhead
40 shoulder-to-overhead

All divisions: 95lb/65lb

Score: Time (if time cap is met, each rep will be 1 second added to the score)
Time Cap: TBA - to be announced leading up to the event

-Shoulder-to-overhead MUST come from the front rack
-The sprint (or buddy carry) down is 1 rep
-The sprint (or buddy carry) back is 1 rep
-Athletes will start on numbered 'spot'
-Workout is complete when last shoulder-to-overhead is finished and the athlete advances to stand on the numbered 'spot'.
-Time stops when the athlete advances to stand on the numbered 'spot' (this is 1 rep)
-There are 207 total reps in this workout

--Teams--
One person working at a time on the barbell.
Will perform buddy carry instead of sprint.
May buddy carry anyway, just as long the teammate is being carried.
Teammate who starts the buddy carry, must finish the buddy carry.