Friday 2-7-2014
For time: 2K Row
For time: 2K Row
7 Rounds for total reps: AMRAP 2 min: 30 D/U ME C2B (15 rep cap) ME Burpees * Rest 1 min
5 Rounds for total reps: 1 min to complete 5 PC (155/105) * Remainder of the min, complete ME Split Jerks (155/105) 1 min ME Burpees
“Nancy” 5 RFT: 400m Run 15 OHS (95/65)
3 RFT: 400m Run 25 Wall balls (20/14) * 1 min rest after round 1, 2 min rest after round 2.
“Karen” For time: 150 Wall balls (20/14) * 10 ft. For both M/F
4 Rounds for total reps: 2 min AMRAP: 20 Jumping Lunges 10 HR Push-ups 10 Pull-ups 2 min to complete: 1 ME UB Front Squats @ 70%
4 RFT: 7 Cleans 14 Bar Facing Burpees 200m Run * 1 min rest between rounds.
NLI WOD #1 “I’d Rather Run A Mile” 400m Run 400m Run w/OH plate carry (35/25) 400m Run *plate cannot touch ground/or head and must stay in an OH with arms locked out.
3 RFT: 5 Deadlifts (315/225) 10 HSPU 20 Lateral Over the Box Jumps (24/20)