140724 Thursday

Strength
Clean complex
15 min to go heavy as possible.
Squat clean into a thruster finished with a push press

WOD

Pull-up biathlon
Crossfit games spin off

400m run
18 pullups
400m run
15 pullups
400m run
12 pull-ups

If you come off the bar during pullups you must stop and do a 200m run
Come back and finish your set. There is only 1 penalty run each pull-up set.
* if you finish all your pullups unbroken than you get a 50 burpee reward.

140717 Thursday

Strength
5 rounds
5 wall walks
1 rope climb

WOD

Death by push-ups go up 2 reps each minute and EMOM deadlifts 3 reps at 50% of max
First minute 2push-up
2nd 4
3rd 6
And so on

At the start of each minute do 3 deadlifts with 50% of max

140716 Wednesday

Strength
Push press
Establish the days max in 10 minutes
Try to reach max in 3-4 sets
Then drop to 70% of that number and do 2 sets of 10

WOD
For time
400m run
30 clean and jerk 95/65
200m run
20 t2b
200m run
10 thrusters 95/65
400m run