WOD

Team Modified 2013 CF Regional Event 4 Teams of 3, 30min timecap150 wallballs (20#-10’/14#-9′)150 TTB150 pistols150 alt db snatch (50/35) RX: as writtenIntermediate: 14#-10’/10#-9′, TTSomewhere, rig assisted / heel elevated pistols, 35/20Beginner: 14#-9’/10#-8′, HKR, box step ups, 20/10

Upper body strength Part AE2MOM x 5 sets5 Strict pullups (AHAP) Part B5 RFQ8-10 supinated barbell bent over row:30 handstand hold8-10 seated shoulder press20 banded lat pull downs

Murph prep 30min AMRAP 5 shuttle runs (down + back = 1)5 dbl db hang cleans (full squat)10 push ups (hand release)15 dbl db walking lunges Level 6: 50/35, toe pushups, OH walking lungesLevel 5: 40/30, toe pushups, OH walking lungesLevel 4: 35/25, hybrid pushups, front rack walking lungesLevel 3: 30/20, hybrid pushups, front rack

5 rounds for time: Row X distance in as few pulls as possible, perform X jump rope rep for each pull taken. RX: Row 500/350 in as few pulls as possible. After each row, perform 2 DUs for each pull taken.Intermediate: Row 500/350 in as few pulls as possible. After each row, perform 1 DU

Cardio- Murph Prep WOD (34 min total)10:00 min AMRAP200m run10 pullupsrest 2 min10:00 AMRAP200m run20 pushupsrest 2 min10:00 AMRAP200m run30 airsquats score is total rounds 6/5: as written, 4/3: bands, hybrid/knee PU 2/1: ring rows, elevated PU

E2:30MOM x5 Back rack lunges6 per side (12 total) B. 3 sets8-10 barbell glute bridges/hip thrusts (pause 2 sec at top)10 tempo goblet squats (3 sec down, 1 pause, explode up)10/leg DB single leg RDL

Partner Andi For Time (30 min cap)200 Hang Power Snatches (45/35)200 Push Presses200 SDHP200 Front Squats 6/5: 45/35 lb barbell4/3: 45/35 lb barbell and only 150 reps of each2/1: 35/15 lb barbell and only 100 reps each

A. Every 2:30×5 rounds 8 DB bench press10 SA DB row (5 per arm)20 DB curls

CF Games Workout (modified ofc): Shuttle to Overhead 0-3:00 min400/300/200m run (Levels 6/5,4/3,2/1)Max Jerks @80-85% 1RM PP in remaining timerest 1 min 4:00-9:00 minutes600m/400m/300mMax Jerks @80-85% 1 RM PPrest 1 min 10:00-17:00800m/600m/400mMax Jerks @80-85% Heavy is goal Runs should take majority of time, but still want to have :45-:60 sec to lift Level 6: 185/125,

Elizabeth (12 min cap)21-15-9CleansRing Dips Level 6: 135/95, ringsLevel 5: 115/85, rings with bands, p barLevel 4: 95/65, Box dips with two boxesLevel 3: 75/55, Box dips with toe assistLevel 2/1: 45/35, reverse bench/box dip~50% of clean 1 RM AccessoryEMOMx8Min 1: 30 sec hollow hold into 30 sec plankMin 2: 20 flutter kicks (10 ea