Strength/Skill – Deadlifts 5-5-5-5-5
“Karen”
For Time:
150 Wall Balls…
For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!
Partner Beach WOD Sat. 8-20!!!! Strength: Clean and Jerk 60% x 3 +1 65% x 3 +1 70% x 2 +1 75% x 2 +1 80% x 2 +1 X 3 21-15-9-15-21 reps for time of: Deadlifts 185/155 Burpees
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb
Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! WOD- 6 RFT 500m Row 3 Squat Snatches 165/115 15 Pull Ups Strength- Bench Press 4×8 You choose weights
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Bench Press 5-3-3-1 7 min A.M.R.A.P….
BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.