Waste not on words to defend, but focus on thoughts of joy...

ADVANCED

"Ascension - ADV"

12 Min/AMRAP

Ascending sets of 3's of:

3 Barbell Thrusters 65/45lbs

3 Pull Ups

6 Barbell Thrusters 65/45lbs

6 Pull Ups

9 Barbell Thrusters 65/45lbs

9 Pull Ups

12 Barbell Thrusters 65/45lbs

12 Pull Ups

etc..

FIRE-BREATHER

“2011 Sectional WOD#6 - Prep"

7 Rds

7 Barbell Thrusters 115/75lbs

7 Pull Ups C2B

Rest 1 min btwn Rds

CA$H OUT:

ADVANCED

3 Rds

A1: De-Load Push Ups (-1): Rest 30 sec

A2: Max V-Ups: Rest 30 sec

FIRE-BREATHER
3 Rds

A1: Ring Push Ups (-1): Rest 30 sec

A2: Max V-Ups: Rest 30 sec

Don't stop till it's over....

"Interval Mash-Up"
8 Rds
30 sec/15 sec
Wall Ball 20/14lb
Hollow Rocks
SDHP 75/55lb
Box Jumps 20"


Complete 30 sec of Wall Ball, 15 sec rest, then 30 sec of Hollow Rocks, 15 sec rest, etc.  Once all 4 movements are completed rinse and repeat 7 more times.


CA$H OUT:
Max Ring Push Ups
- Shoulder below elbow


Post totals, max reps and thoughts to comments.

Starting tomorrow night.....

Follow the 2010 CrossFit Games here!!!