"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Such a weird way to look for contacts.

-Skill-

20 360 Degree Rotations on the Pull-up Bar

-WOD-

5 rounds for time:

Run 200m

10 Tire Flips

50 ft Bear Crawl

:Skill:

30 forward rolls

:WOD:

4 rounds of

45 sec max pull ups

15 sec rest

45 sec max push press (75-135)

15 sec rest

45 sec max ghd sit ups

15 sec rest

45 sec burpees

15 sec rest

:SWOD:compare to 1-17-11
3 min AMRAP back squat (95/135)

:WOD:compare to 11-5-10

"Annie"

50-40-30-20-10-

double underssit ups

The JOY of Overhead Walking Lunges

-Skill-

15 Inverted Hang 2 sec holds

-WOD-

With a continuously running clock, do 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, etc... Record the number of minutes completed and the reps finished in the final minute in which you do not complete the required reps. Weight options are 75/95/115/135

Cash out with 25 Burpees!

"Baseline"

500 m row

40 squats

30 sit ups

20 push ups

10 pull ups

"WOD"

3 rounds

10 ring pushups

20 grasshoppers

Mark cranking out the push-ups

"Baseline"

500 meter row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Then:

3 rounds for time

Run 800m

21-15-9

Deadlifts (95/135/155/185)