May 25th 2013 WOD
Meeting at McFarland Park at 9:00 a.m. for a partner park WOD
15 minute AMRAP of: 5 Deadlift 275/155 10 GHD situps 5 Tire flips (3x BW) 10 Toes-to-bar
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
3 minute AMRAP: 7 burpee (over bar) 7 OHS 135/75 Rest 1 minute 3 minute AMRAP: 7 burpee (over bar) 7 Thruster 135/75 Rest 1 minute 3 minute AMRAP: 7 burpee (over bar) 7 FSQ 135/75 Post total reps in each round as score
3 RFT of: 200 m waiter carry, right arm (53/35) 10 burpees 200 m waiter carry, left arm (53/35) 10 ring dips
5k begins at 8:00 a.m. with 1 mile fun run/walk at 9:15 a.m. HERO WOD to follow at 10:00 a.m.: “Brehm” For time: 15 foot Rope climb, 10 ascents 225 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories