110822

Monday

Warm up: 5-7 min amrap

10 du's beginner/20 du's adv.
10 situps/GHD
10 Kipping Pullups
10 Pushups
200m run

Strength: Front Squat
2x5, 1x5+
If last week was succesful add 5 to 10lbs. If you did not get more than 5 on last set last week, use the same weight.
 Use the same weight for all sets!

WOD: Crossfit Games Masters Chipper (25min cutoff)

10 HSPU
20 Wallballs 20/14lb
30 Toes to bar
40 Power cleans 135/95lb
50 burpees
60 Sumo Deadlift high pull 75/55lb
(if not enough bars, sub kb high pulls for those not using the heaviest weight)

Beg/Int: 10-20-25-30-35-40 reps

Scott deTore 12:13, Kelly Guillory 12:44