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May 27 2013 CrossFit Coquitlam

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Warmup
3 Rounds
10m Bear crawl => 10 vertical jumps => 10m barbwire crawl => 10 walking lunges => 10 mountain climbers => 50-meter high-knee skip => 50-meter back pedal => 3 Broad Jump

Tech
10 Minute practice
Front Lever
Back Lever
Lever Progression

WOD
WOD 1.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Air Squats

4 Minute Rest

WOD 2.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (35/25)F (53/35)P (70/54 lb)RX
10 Push-Ups
20 Double-Unders

4 Minute Rest

WOD 3.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (55/35)F (85/55)P (115/75 lbs)RX
15 Box Jumps

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