Main WOD
20 Bench Press (185/95)
40 Front Squats (165/115)
60 Toes to Bar
80 Wall Balls (20/14) to 10'
100 Double Unders
The exercises may be done in any order, but each exercise must be completed in its entirety before moving on to the next. Your score is the number of attempts it takes to complete each exercise. See Coach's Notes for a detailed explanation.
Strength Work
Glute Ham Raises 3 x 10
Optional Skill Work
Three-Position Clean + Jerk, 5 sets, heaviest possible
Post results (# of attempts to complete each movement) to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
For the barbell movements, choose a weight that will allow you to get the exercise done in 10 or fewer attempts. Use a spotter for the bench press. Any time you intentionally stop an exercise or hit failure, you have completed an attempt. For clarity:
1. If you perform 100 double unders unbroken, your score is 1 for that exercise. If you get tripped or intentionally stop 5 times, your score is 6.
2. If you do 4 sets of 10 front squats, your score is 4. Anytime the barbell hits the floor, you have completed an attempt.
3. Any time you come off the pull up bar, you have completed a toes to bar attempt.
4. Any time the ball hits the ground, or you rest against the wall with the ball, you have completed an attempt.
5. Any time you re-rack the barbell during the bench press, you have completed an attempt.
Skill Work
If you've got any power left in your legs after doing 40 front squats, you probably didn't go heavy enough. Redeem yourself with 3 sets of 10 glute ham raises. For a refresher on the movement, see this article.
Optional Skill Work
The 3-Position Clean starts from the top and works down. The first clean starts from the high hang position (barbell at the waist). The second clean starts just above the knee. The final clean starts from the floor. After the final clean, execute a jerk. One rep consists of all four movements--high hang, above the knee, from the floor, and a jerk. Do five sets of this complex. For added benefit, catch all of your lifts in a full squat.
ROUTINE IS THE ENEMY.