WOD

400 meters to start!

Then:

10-9-8-7-6-5-4-3-2-1

Split Jerks                        F65/M95

Burpee Box Jumps        F20/M24

OH Plate Lunges-R/L   F10/M25

400 meters to end!

Front Squats

Work Up to 1RM then

2 set of 8 @ 50%

2 sets of 6 @ 60%

2 sets of 4 @ 70%

2 set of 2 @ 80%

4 rounds for time:
30 seconds max rep push-ups
30 seconds rest
30 seconds max rep air squats
30 seconds rest
30 seconds max rep ab mat sit ups
30 seconds rest
30 seconds max Calorie row
30 seconds rest

21 Power Snatch (55/75)
400m Run
18 Power Snatch
400m Run
15 Power Snatch
400m Run
12 Power Snatch
400m Run

“300″

25 Pull Ups

50 Deadlifts (M:135/W:95)

50 Push Ups

50 Box Jumps

50 Floor Wipers (M:135/W:95)

50 KB Clean and Press (M:35/W:15)

25 Pull Ups

Box Squats

2 Sets of 3 @ 40% of 1RM

5 Sets of 2 @ 50% of 1RM

4 Sets of 2 @ 60% of 1 RM

Finish with 3 Rounds of sled pushes!

4 Rounds

400M Run

12 Push Press M95 W75

12 Box Jumps M24″ W20″

12 SDHP M95 W65

20 Min AMRAP
6 Cleans(135,95)
10 Burpees
15 Wallballs (24,20)
20 Sit-ups

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.