In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x2 if in the first two weeks of WODs).
Choose one of the following:
Three rounds, 15-12- and 9 reps, for time of:
Pvc/broomstick Thruster
Pull-ups (chest must hit the bar to count if using jumping pull-ups)
3 rounds for time of:
Pvc Deadlifts, 5 reps (Win)(Mac)
10 Burpees (with clap overhead while airborne)
Sub for burpees: Wall push-up combined with an air squat, counts as one rep.
Run 400m-800m on a track
Post time to comments.
These are the WODs being used today at the 2008 CrossFit Games. Good luck to all the competitors.