1.) CrossFit HQ WOD 140805
10 1-minute rounds of:
315/225-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
*2.) 5 Front Squat every 3 minutes for 3 rounds @ approx 80%
*3.) 10 reps of: Start at Hang Position and take 5 seconds to pull up into High Hang and then Snatch @ approx 55%, rest as needed
note: count out loud thousand one, thousand two, thousand three, thousand four, thousand five while sliding bar up leg
*4.) 17 minute AMRAP
50 Wallballs 20/14lb
50 cal Assault Bike
note: watch your watts and maintain a consistent pace
*5.) 5 rounds
12 Reverse Hyper
15 Hip Extension
12 Free Standing Handstand Push-ups
*6.) 25-20-15-10-5
GHD Sit-ups
Toes to Bar