Part A:Movement PrepPart B: Every 2 minutes for 10 minutes (6 working sets)Pause Front Squat x 3Full 3 second pause at the bottom: Work up to near max triplePart C:3RFT:15 Box Jump Overs 24"/20"400M Run10 Front Squats #165/#115*Pull Bar From Ground
“Wood”5 Rounds for TimeRun 400 Meters10 Burpee Box Jumps 24”10 Sumo Deadlift High Pull #95/#6510 Thrusters #95/#65Rest 1 minute after each round.Score = Time with 4 minutes of rest includedAustralian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
PART A: EAASPART B:Teams WOD 2-3 people Team 10K Watt bikePartner 1 Bikes 1000 MPartner 2 completes 25 Sand Bag Back Squats and Max Rep weighted sit-ups Score for Total 5K Time and Total Team weighted Sit-Ups
Part A:100 Sit-Ups for TimePart B:In 20 Minutes:Run 1 mile then:Ascend a ladder of:3-6-9-12-15-18-21...Hang Cleans M#75/W#55Push-Press M#75/W#55Record 1 mile run time and last completed round plus reps