WARM UP: any order, NFT
Row 500m
10 GHD Sit ups
10 (Hang) Bear complex (hang clean/jerk/back squat/jerk/return to hang)
10 Good Mornings (45lb/35lb)
10 Overhead Walking lunge (with bar, 45lb/35lb)
Collect 2 min each leg in Couch Stretch, http://youtu.be/-ZX1QMTdAC4
SKILL: 10 min
Turkish Get-Up
5 reps each side with low-mid weight Kettlebell
Attempt 5 reps each side with different odd objects (Med balls, Plates, Barbells, Dumbbells, etc)
STRENGTH: 15 min
Take exactly 9 minutes to find Front Squat 1RM;
Rest 1 minute, and strip bar to 70% of 1RM; then
Every 30 seconds for 5 minutes (20 reps), complete 2 Front Squats with this weight (70%)
WOD: 15 min cap
5 rounds (this section, 12 minute cap)
10x Deadlifts (men 150% bodyweight, women 100% bodyweight)
20x Bar facing burpees
Then (in remaining time);
Run 400m
20 pull ups (or ring rows)
Max reps air squats.
Score is total number of air squats performed
