8 July, 2012:

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1100 HLCLV

 

“SUFFER”

 

AMRAP In 60 Mins Of:

 

15 Burpee Dumbell Deadlifts (45’s/35’s)

30 D/U’s

20 Ground-To-O/H’s (135/95)

30 4-Count Flutter Kicks

25 Floor Presses (135/95)

15 Burpee Dumbell Deadlifts (45’s/35’s)

20 Box Jumps With DB Across Back (24/20)

20 Ground-To-O/H’s (135/95)

20 Knees-To-Elbows

25 Floor Presses (135/95)

 

*Remaining Time Open Gym The Work On:

 

–Snatch Balance

–Split Jerk

–Muscle-Ups (Bar/Rings)

–One Heavy Squat EMOTM For Remaining Time (Any Squat, GO BIG!)

–Your Weaknesses

______________________________________

 

WOD:

 

CFHQ Tribute From Friday:

 

For Time:
50 Wall ball shots, 20/14 pound ball
25 Toes-to-bar
40 Wall ball shots, 20/14 pound ball
20 Toes-to-bar
30 Wall ball shots, 20/14 pound ball
15 Toes-to-bar
20 Wall ball shots, 20/14 pound ball
10 Toes-to-bar
10 Wall ball shots, 20/14 pound ball
5 Toes-to-bar