Warm-up: Roll out those shoulders. Spend plenty of time with your lower body and back. Hydrate and get a good stretch in after a 400 m jog and light set of push-ups, pull-ups and squats.
WOD: Push up and toes to bar pyramid. Beginning with 10 push-ups and 1 toes to bar, work your way from 10 to 1 and back to 10 with push-ups. For the toes to bar work in reverse from 1 to 10. Did I mention that this was for time? Couldn't do toes to bar all sets
Strength: 135# Dead lift, hang power clean and front squat complex- With the heaviest set of ten reps you can accomplish at a single time. Start light (approximately 70 � 100 lbs) and work your way up in 10 lb increments with 2 � 3 reps to a working weight. If you�re off and cannot accomplish the full 10 reps, drop weight and find where you can accomplish all 10.
Endurance: 8 x 100 meter sprints. A penalty of 10 burpees will be assigned for anything outside of 7 seconds from your best time. Penalties are payable upon completion of the workout. Only did 5x100
Coach�s comment�s: Equipment needed- Olympic bar, weight, pull-up bar (or substitute) and somewhere to run. Today is a tough one. Begin with the strength workout and continue onto the WOD. Rest beforehand, hydrate and stretch as necessary. Stretch out the time before the sprints (3+ hours) if possible so you can put maximum effort into them.