For time 5 rounds of -
10 x Push ups (hand off ground at the bottom)
15 x squats
20 x Sit ups
Sprint 200m
WOD - Monday 5th of September
For time -
21 x 42kg Thruster
Run 400m
21 x 42kg Deadlift
Run 800m
21 x 42kg Squat Clean
Run 1600m
WOD - Saturday 3rd of September
"Team WOD"
In teams of 3 perform the below for time (only one person resting at any one time with all members performing the run) -
Run 400m
100 Dead Lift
100 Push Press
Run 400m
100 squats
100 Push Ups
Run 400m
Run 400m
100 Burpees
WOD - Friday the 2nd of September
"Thruster"
2 - 2 - 2 - 2 -2
Rest, then -
"2011 CrossFit World Open workout 1"
As many rounds as possible in 10 min of -
30 x Double under skips (substitute 3 single skips for each double under)
15 x 35kg Power snatch (or a broomstick if necessary, weight is not relevant if this movement is new to you)
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