Monday, June 11th, 2012

PC WOD

FOR TIME:

400 meter run

2 Rounds of:

25 m Walking Lunge

25 m Burpee Broad Jump

25 m Walking Lunge

25 m Bear Crawl

Then:

400 meter run

ALSO...

 for those of you who didnt get a chance to do "HOPE" this weekend.

"HOPE"

3 Rounds of

Burpees

75 lbs Power Snatch

24" Box Jumps

75 lbs Thruster

Chest to Bar Pull Ups

(FIGHT GONE BAD FORMAT)

CF.com

For Time:

15 ft Rope Climb - 5 Ascents

145 lbs Clean and Jerk - 5 Reps

15 ft Rope Climb - 4 Ascents

145 lbs Clean and Jerk - 4 Reps

15 ft Rope Climb - 3 Ascents

145 lbs Clean and Jerk - 3 Reps

15 ft Rope Climb - 2 Ascents

145 lbs Clean and Jerk - 2 Reps

15 ft Rope Climb - 1 Ascent

145 lbs Clean and Jerk - 1 Rep