July 2014

Opener:
5 Rounds
250m Row (rest 1 minute between rounds)

Headliner:
3 Rounds
15 C2B Pullups
12 Burpee Box Jumps (20″)
9 Front Squats (165#/110#)

Skill:
EMOM7
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Metcon:
600m Run
50 T2B
400m Run
30 Hang Power Snatch 115#/75#
200m Run
10 OHS 115#/75#

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

Metcon:
‘Annie’
50-40-30-20-10
Double Unders
Situps

Finisher:
AMRAP3 – Ring Dips/MU

Strength:
3RM Weighted Pullup

Metcon:
AMRAP12
9 Power Cleans (135#/95#)
6 Thrusters
300m Run

Finisher:
3 Attempts – ME Handstand Walk/Hold

Strength:
3RM Push Jerk

Metcon:
5 Rounds
6 Deadlifts (275#/185#)
12 Box Jumps (24″/20″)

Finisher:
ME3 L-Hang

Barbell Club 10-11
Open Gym 11-1

This WOD is dedicated to our friend Garth Thompson, 25, of Belmar. If you’ve been to a few of our parties here at the box you’ve probably seen Garth hanging out. He may have been wearing a ridiculous Annie inspired wig or swinging from the I-beams.

“Garth” (3/17/89 – 7/19/14)
25 Burpees
then:
7-19-14
Goblet Squats (70#/53#)
American Swings (70#/53#)
Ring Dips
Toes To Bar
Hang Power Cleans (135#/95#)
then:
25 Burpees

Opener:
10 Broad Jumps Single Max Distance

Headliner:
6 Rounds
6 HSPUs
6 Chest-to-bar Pull-ups
6 Box Jumps 30″/24″

After Party:
3 Rounds
:30 Hollow-body Rock
Rest :30

Strength:
Deadlift 5-3-1-1-1

Metcon:
AMRAP12 (53#/35#)
6r/6l Russian Swings
6r/6l Shoulder to Overhead
6r/6l Lunges
6r/6l 1-Arm Row

AMRAP2 – Russian Twist (53#/35#)

Strength:
6RM Hang Power Clean

Metcon:
5 Rounds
4 Hang Squat Cleans (185#/135#)
200m Run

Finisher:
AMRAP2 – HRPU