WOD for 7/23/14

WOD
With a continuous running clock, perform the following:
0:00 – 100 KB Sumos
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

*5 Minutes to complete each task. If you finish before the 5:00 round, you will rest the remainder of the time. If you do not complete your task in 5:00, you move on to the next station.

WOD for 7/21/14

Strength
Four sets of:
Weighted Pull-Ups x 2-4 reps
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)

WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges