Strength: Back Squat 5-5-5-3-2-1

WOD:
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

HQ WOD 2/12/11

Warm-up: Dynamic warm-up
500m Row @ 20 s/m

WOD: this is untimed combo of strength and endurance
3×5 press @ 65% 1rm
In between each set max out on push ups (rest as needed)

Strength: Front Squat 3-3-3-3-3

WOD:
3 min max med ball cleans
1 min rest
5 min MAx rounds of:
10 Clapping Push ups
20 AbMat Sit-ups
1 min rest
3 min Max Deadlifts at 50% of your 1rm

Start clock. Work 1 minute per station. Complete as many reps as possible in that minute. When 1 minute is up, rotate to next station (no rest). Note the number of reps completed. Continue to rotate through stations until the rx’d number of reps and distance has been completed. Your score / time is the total time that it took to complete all stations. The stations are:

•1000 meter row (we will change this to 100 calorie row for easier tracking)
•100 Thrusters w/ Bar
•100 Ball Slams
•100 Sit Ups

http://www.poseidoncrossfit.com/

Dynamic warm up:

Strength:
Deadlift
2×12 @ 50% max
1-1-1-1-1 @ 75% max

WOD: With a #20 vest for time:
21 Pull ups
21 Ring Push ups
400m Run
15 Pull ups
15 Ring Push ups
400m Run
9 Pull ups
9 Ring Push ups

Back squat 3-3-3-3-3

WOD: 50 SDHP 30 KBS 10 Burpees for time