WOD: 7.18.14

“Inside every cynical person, there is a disappointed idealist.”

~George Carlin

Photo 6-28-14, 8 10 12 AM

 

Fitness:

For time:

  • 100 Double-unders
  • Run 100 meters
  • 4 Rope Climb Ascents
  • Run 100 meters
  • 30 Front Squats, (135/95-pounds)
  • Run 100 meters
  • 100 meter Farmer Carry, (70/53-pound kettlebells)
  • 20 Kettlebell Swings (70/53-pounds)
  • Run 100 meters

 

Performance:

Strength: Bench Press, 9 sets of 3 @50% of Floor Press 1RM (rest 30-45 seconds)

Accessory: Strict Weighted Pull-ups, 3 sets for Max reps at 35, 44 and 53 pounds

 

WOD:

2 ROUNDS for time:

  • 75 Air Squats

  • 45 Double Unders

  • 5 Bar Muscle Ups