beards

30-20-10
10-20-30
ring push-ups +
205# floor wiper

6x heavy lung
6x split lung
6 rounds

30-20-10
10-20-30
ring dips +
135# zercher squat

"If everybody is thinking alike, then somebody isn't thinking"
- Gen. George Patton

Football Gone Bad

OHS
5-5-5-5-5
95#, 115#, 135#, 155#, 175#

Zercher Squats
5-5-5-5-5
135#, 185#, 205#, 205#, 215#

Football Gone Bad
(From CrossFit Football)
Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Zercher Squats Solo

1)
Zercher Squats
15 @ 95#
12 @ 115#
10 @ 135#
8 @ 155#
6 @ 185#
4 @ 205#
3 @ 225#
3 @ 225#

2)
Lunges (20 each leg) 30#DB + 10 Jumping Burpess
Lunges (15 each leg) 40#DB + 10 Jumping Burpess
Lunges (10 each leg) 50#DB + 10 Jumping Burpess
Lunges (5 each leg) 60#DB + 10 Jumping Burpess

3)
Goblet Squats (w/ BDs)
(Work down the weights with no stopping. Each round must beat the previous round's time)
Do 12 reps at each weight
3 Rounds
110# DB
100# DB
90# DB
80# DB
2 Minute rest