Warm-up: Superman Rock http://gymnasticswod.com/content/superman-rock 1 min on 1 min off for 6 mins complete 3 rounds for time: 15 thrusters (50lbs) barbell 15 box jumps (24″) high 15 burpees 15 double unders post time to comments:

Multi-mode series. 1400 meters for time: 200 meters kick 200 meters with buoy 200 meters with buoy and paddles 200 meters with paddles only 200 meters with paddles and fins 200 meters with fins 200 meters swim Post time to comments.

6 ROUNDS: * 30 seconds L Seat Hold * 10 seconds to recover * 30 seconds Hollow Rock WOD – Barbara, total of 5 rds. with 3 minute rest between rds. 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Post time to comments

“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post time to comments:

Front squats: 5,5,3,3,1,1 Karen: 150 wall ball (20lbs) Post time to comments.