Complete the following in any order.
50 Jump Touches
300 Single Unders
30 Sledge Hammer Swings
200 m Barbell OH Carry (95/65)
20 man on fire burpees
1 rope climb
* Burpees and rope climb must be last. 3 modified rope climbs =1 Rope Ascent.
** Man on fire burpees once chest to hits ground roll over until you are back on chest before popping up and jumping**
March 3, 2011 at 9:03 am -
unknown and unknowable…
March 3, 2011 at 10:10 am -
This was a really fun one. I like the multi-station
WOD’s and it was a good mix…I think I finished at the 14:08 mark
@ steph d – I proudly proclaim 65# on the overhead barbell!
Steph D says:
March 3, 2011 at 4:35 pm -
YAY Ordie!!!! 🙂
March 3, 2011 at 4:40 pm -
We should pull vehicles like on the video. That looks fun!
Mel V says:
March 3, 2011 at 4:47 pm -
Boo, bummed to be missing this one!
Open gym make-up anyone?
Joel W says:
March 3, 2011 at 7:39 pm -
Very fun wod. Aja killed the warm-up the obstacle course was awesome.
March 3, 2011 at 10:10 pm -
Went to CF South Brooklyn today. Awesome staff and box.
After 3 3 3 3 PP until your max weight, you had to do 3 3 3 at max weight (max was 145 w/c is a 10lbs PR)
Next, with 75% of max (110lbs) do max reps but starting from scratch and focusing on form, not time. Did 17 reps.
Then, AMRAP 12 mins
– 30 DU’s (scaled for me was 15 DUs)
– 20 KB swings (american) (44lbs)
– 10 pull ups
Got 3 rounds + DUs + KBs of rnd 4
Team Steph, i’ll miss u guys this weekend but will be thinking of you as we win AGAIN!!! Kick butt!!!
One week to go in NYC
March 3, 2011 at 11:15 pm -
Loved this workout, Mo – great obstacle course warmup too.
Also, smashing things with a sledgehammer is quite possibly the best way to workout ever.