Max Height

Deadlift

5-5-5 @ 60% of 1RM

Max height Box Jump

WOD

3 rounds for time

30 double unders

20 burpees

10 medball broad jumps (medball held at arms length from chest)

bells and balls

Skill

Turkish Get Up

WOD 

10 rds for time

15 KB swings 53/35

10 medball slams 20/14

5 hand release pushups

3 strict pullups

“Griff”

Hero WOD:

“Griff”

For time – 

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Open WOD 13.5

WORKOUT 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

 

 

Core Blast

Skill work

snatch from knee level / mid thigh / high hang

WOD

5 rounds for time

20 medball russian twists

20 sprinter situps

20 V ups

20 supermans