Counter Burger Fundraiser Night this Wednesday!

REMINDER: Please support CrossFit 808's 2 Regional teams by eating at the Counter Burger Kahala this Wednesday, April 2nd. Counter Burger will donate 20% of your purchase to CrossFit 808 and CrossFit 808 Plan B! All you have to do is print this flyer (above) and bring it with you when you go eat your delicious meal at the Counter. Don't forget to tell all of your friends and family! Thank you in advance for your support!

Today's WOD:
A. Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

B. Complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Squat Clean x 6 reps
Pull-ups x 12 reps

Today's WOD:

A. Five sets of:

3-Position Clean

(one from the floor, then the mid-hang, then the high hang)

Rest as needed

B. Complete as many rounds and reps as possible in 12 minutes of:

135/95 lb. Hang Squat Clean x 6 reps

Pull-ups x 12 reps

Today's WOD:

For time:
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
25 Box Jumps (24/20"")
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
25 Box Jumps (24/20"")
25 Alternating DB Snatch (55/35 lbs)
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
25 Box Jumps (24/20"")
25 Alternating DB Snatch (55/35 lbs)
25 Burpees

Today's WOD:
"Open Workout 14.5"
21 Thrusters (95/65 lbs)
21 Bar-facing Burpees

18 Thrusters (95/65 lbs)

18 Bar-facing Burpees

15 Thrusters (95/65 lbs)

15 Bar-facing Burpees

12 Thrusters (95/65 lbs)

12 Bar-facing Burpees

9 Thrusters (95/65 lbs)

9 Bar-facing Burpees

6 Thrusters (95/65 lbs)

6 Bar-facing Burpees

3 Thrusters (95/65 lbs)

3 Bar-facing Burpees

*Master's 55+ use: 65/45 lbs for Thrusters.

OPEN WORKOUT 14.5!

6:00AM CLASS
Males: Chris S., Danny, Yoshi, Beldon, Flo, and Orion
Females:

8:30AM CLASS
Males: Kyle and Vic
Females: Kathleen, Kellie, and Sica

NOON CLASS
Males: Johnson, Adam G., Jose, Kurt, and Steve R.
Females: Jen, Hien, Julie, Peedi, Abi, Syd, Sarah, Sharnell, Alicia, Brie, and Mary

FRIDAY NIGHT LIGHTS
Doors will open at 5:00pm for athletes to come in and warm-up! First heat will start promptly at 5:40pm. If you have any questions please email Coach Elyse at elyse@808crossfit.com.

NOTE: WE WILL NOT BE ALLOWING ATHLETES TO REDO THIS WORKOUT ON MONDAY; IT IS FRIDAY OR SUNDAY FOR 14.5. Thanks!

Heat 1 (5:40pm): Rachel, Janet, Violet, Darin, Steve O., and Dan W.

Heat 2 (6:00pm): Marsha, Debbie, Joanna, Charlie, Marcus, and Aaron

Heat 3 (6:20pm): Shyla, Nikki, Ryan B., Jon M., and Mana

Heat 4 (6:40pm): Brianna, Dana, Ryan S., Chris, and Ramsey

Heat 5 (7:00pm): Andrea, Ryan W., Byron, and Kamu

Today's WOD:
A. Three sets, not for time, of:
15′ Rope Climbs x 1-2 ascents
L-Sit x 30-45 seconds

B. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets

C. Three rounds for time of:
20 Wall Ball Shots (30/20 lb)
20 Toes to Bar

Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

B. Pick up immediately after your 10th minute of shoulder press at that weight with…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

C. Three sets for times:
Row 500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Today's WOD:
A. Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Chinese Plank x 45-60 seconds

B. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

C. "Helen"
3 rounds for time, of:
Run 400 Meters
21 KB Swings (53/35 lbs)
12 Pull-ups

Today's WOD:
**Reminder: Don't forget to plug in your scores for 14.4 by 2pm Hawaii time today (Monday)!**
A. Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

B. Every minute on the minute for 20 minutes:
Odd Minutes: 5 Thrusters (135/95 lbs)
Even Minutes: 10 Burpees (Jump 6")

Just a reminder: tomorrow's Open Gym for 14.4 starts at 1:00pm with the first heat going around 1:30pm, so you have plenty of time to warmup!

Barbell club begins tomorrow at 10:00am! Don't forget to email Coach Josh if you want to enroll in this 8-week program!

Today's WOD:
"Open Workout 14.4"

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

14.4 Heat Assignments

6:00AM CLASS

Males: Chris, Danny, Yoshi, Steve R., Beldon, Flo, and Orion

Females: Debbie

8:30AM CLASS

Males: Kyle and Vic

Females: Brie, Kellie, Mary, and Sica

NOON CLASS

Males: Adam G., Ken K., and Mike Y.,

Females: Jen, Hien, Julie, Abi, Syd, Sarah, Alicia, Ingrid, and Kathleen

FRIDAY NIGHT LIGHTS

Doors will open at 5:00pm for athletes to come in and warm-up! First heat will start promptly at 6:00pm. If you have any questions please email Coach Elyse at elyse@808crossfit.com. Please keep in mind that there are over 80 athletes trying to get validation and only one Coach Elyse. Thanks!

Heat 2 – 6:00pm:

Rachel, Janet, Steve O., Lawrence, and Darin

Heat 3 – 6:18pm:

Marsha, Violet, Ashley French, Byron, Aaron, Jose

Heat 4 – 6:36pm:

Dana, Nikki, Charlie, Jon M., and Dan W.

Heat 5 – 6:54pm:

Lei, Shyla, Andrea, Ryan B., Mana, and Ramsey

Heat 6 – 7:12pm:

Brianna, Joanna, Ryan S., Ryan W., Kamu, and Chris

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 3-6 reps
Alternating Pistols x 10 reps (5 each leg)
Roll to Candlestick x 10 reps

B. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets

C. Five sets, each for time, of:
500 Meter Row
Rest 2-minutes

Today's WOD:
A. Every minute, on the minute, for 20 minutes:
Power Clean x 1 rep

(add 5-10 lbs every minute until you reach a weight that you miss, then back off 5-10 lbs and stay there with the intention of hitting all remaining reps at that weight)

B. Complete as many rounds and reps as possible in 12 minutes of:
5 Power Cleans (145/100 lbs)
10 Toes to Bar
15 Wall Balls (20/14 lbs to 10 ft.)

Today's WOD:
A. Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest 2-minutes

B. For max meters:
8 Minutes of Rowing on Concept 2 Erg

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
Complete as many rounds and reps as possible in 4 minutes of:
5 Thursters (135/95 lbs)
10 Burpees Over the Barbell

Week 3 in the books!

With all the scores officially in for 14.3, here are some of CrossFit 808's notable performances:
Mary "The Champ" Schwing - 2nd in the world (60+ Masters), with a 7th place finish in 14.3!
Marsha Durbin - 49th in the world after 3 workouts (50-54 Masters)
Ingrid Rolles - 56th in the world after 3 workouts (40-44 Masters)

Team CrossFit 808 - 2nd in the world, 1st in NorCal
Kyla Evers (55th in the World, 6th in NorCal)
Brandy Richardson (37th in the World, 3rd in NorCal)
Dakota Rager (27th in NorCal)
Adam "Jamo" Jamieson (45th in the World, 6th in NorCal)

Team CrossFit 808 Plan B - 9th in NorCal
High scores from Rebecca (7th in NorCal), Ingrid, Katrina, Jay, Josh Showers, and Matt Beals.

3 weeks down, 2 more to go! I hope you are remembering to enjoy the experience. I saw so many of you push yourself further than you thought possible! Keep up the great work and get ready to crush 14.4!

Today's WOD:
**Reminder: Don't forget to plug in your 14.3 scores by 2:00pm Hawaii Time today!**
A. Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds

B. Five sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed

C. Three sets for times of:
Row 40 Calories
40 Double-Unders
Rest 3 minutes

Today's WOD:
A. Take 15 minutes to practice three gymnastics skills of your choice.

B. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 12 minutes of:
Wall Ball Shots (30/20 lbs to 10 ft.) x 10 reps
Burpees (Jump 6") x 5 reps

Rest 6 minutes, and then . . . .

As many rounds and reps as possible in 12 minutes of:
Row 150 Meters
Toes to Bar x 10 reps

Today's WOD:

"Open Workout 14.3"
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95 lbs)
15 Box Jumps (24/20")
15 Deadlifts (185/135 lbs)
15 Box Jumps (24/20")
20 Deadlifts (225/155 lbs)
15 Box Jumps (24/20")
25 Deadlifts (275/185 lbs)
15 Box Jumps (24/20")
30 Deadlifts (315/205 lbs)
15 Box Jumps (24/20")
35 Deadlifts (365/225 lbs)
15 Box Jumps (24/20")

In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

14.3 Heat Assignments

6:00AM CLASS
Males: Chris, Danny, Yoshi, Beldon, Flo, and Orion
Females: Debbie

8:30AM CLASS
Males: Kyle and Vic
Females: Brie, Kellie and Sica

NOON CLASS
Males: Adam G., Ken K, Steve R., Johnson, Kurt., and Jose
Females: Jen, Hien, Julie, Abi, Syd, Ku’ulei, Kathleen, and Sharnell

FRIDAY NIGHT LIGHTS

Doors will open at 5:00pm for athletes to come in and warm-up! First heat will start promptly at 5:45pm. If you have any questions please email Coach Elyse at elyse@808crossfit.com. Please keep in mind that there are over 80 athletes trying to get validation and only one Coach Elyse. Thanks!

Heat 1 – 5:45pm:
Steve O., Charlie, and Lawrence

Heat 2 – 6:00pm:
Raynell, Violet, Marsha, Dan W, Darin, and Aaron

Heat 3 – 6:15pm:
Janet, Lai Lai, Joanna, Ryan W., Byron, and Grant

Heat 4 – 6:30pm:
Andrea, Ariel, Shyla, Ryan B., Mana, and Marcus

Heat 5 – 6:45pm:
Dana, Kate I., Ashley R., Shane, Chris, and Ryan S.

Heat 6 – 7:00pm:
Brianna, Lei F., Bill Behr, Mike Y., and Jon M.

Heat 7 - 7:15pm:
Kamu and Ramsey

Today's WOD:
A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Alternating Pistols x 8-10 each leg
Roll to Candlestick x 10 reps

B. Five sets of:
Back Squat x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3-4 minutes

C. For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing

Today's WOD:
A. Three sets for max reps of:
60 seconds of Shoulder to Overhead (155/105 lbs)
Rest 2 minutes

B. Three sets for times of:
Run 400 Meters
15 Deadlifts (225/155 lbs)
10 Box Jumps (30″/24″)
5/3 Muscle-Ups
Rest 3 minutes

BARBELL CLUB IS BACK - 2014 SPRING SESSION:

The CrossFit 808 Barbell Club is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. This SPRING 14 segment of Barbell Club will take place on Sundays between 10am and 1pm for a total of 8 weeks starting March 23rd and ending May 11th. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner, Performance, or Competition) based on their needs and goals.

Barbell Club pricing is on a sliding scale based on your monthly membership. Please make all checks payable to Joshua Akiona.

Unlimited members: $100 for the 8 sessions

3x/week members: $140 for the 8 sessions

2x/week members: $160 for the 8 sessions

Non-members: $200 for the 8 sessions

If you are interested in attending Barbell Club and want more information, please email josh@808crossfit.com with the subject line: SPRING 14 BBC. Thanks!

Today's WOD:
A. Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (155/105 lbs)

B. Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
10 Super Strict Push-ups*

*Technique trumps speed. No perturbance of midline. No movement in hip, knee or head.

Rest exactly 4 minutes, and then . . .


Complete as many rounds and reps as possible in 6 minutes of:
20 Wall Ball Shots (30/20 lbs)
10 Burpees (jump 6")

Week 2 in the books!

With all the scores officially in for 14.2, here are some of CrossFit 808's notable performances:

Mary "The Champ" Schwing - 2nd in the world (60+ Masters), with a 1st place finish in 14.2!
Kathleen Kiamos - 43rd in the world after 2 workouts (50-54 Masters)
Marsha Durbin - 59th in the world after 2 workouts (50-54 Masters)
Ingrid Rolles - 64th in the world after 2 workouts (40-44 Masters)

Team CrossFit 808 - 2nd in the world, 2nd in NorCal
Kyla Evers (17th in NorCal)
Brandy Richardson (10th in NorCal)
Dakota Rager (7th in NorCal)
Adam "Jamo" Jamieson (11th in NorCal)

Team CrossFit 808 Plan B - 12th in NorCal
High scores from Rebecca (7th in NorCal), Paige, Estee, Jay, Marcus and Matt Beals.

I am super proud of everyone who participated in 14.2! I have such a blast watching you guys tackle the Open Workouts week after week! You guys are all doing awesome, so keep up the good work and positive mindset. Bring it on 14.3!

Today's WOD:
**Reminder: Don't forget to plug in your 14.2 scores by 2:00pm Hawaii Time today!**
A. 5 sets of:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.

B. For time:
15 Thrusters (135/95 lbs)
5 Wall Climbs
12 Thrusters
4 Wall Climbs
9 Thrusters
3 Wall Climbs
6 Thrusters
2 Wall Climbs
3 Thrusters
1 Wall Climb

Today's WOD:
A. Take 15 minutes to practice three gymnastics skills of your choice.

B. In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/14 lbs.)

Today's Workout:
"Open Workout 14.2"

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65 lbs)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
...so on and so forth, following the same pattern until you fail to complete both rounds in the 3-minutes.

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes

Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus

This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

OPEN 14.2 HEAT ASSIGNMENTS

6:00AM CLASS
Males: Chris S, Beldon, and Orion,
Females: Debbie

8:30AM CLASS
Males: Kyle, Matt A (visitor), and Vic
Females: Brie, Kellie, Hien, Jen J, Sica, and Mary (60+)

NOON CLASS
Males: Ken K, Steve R., Kurt, Josh S., and Jose
Females: Ingrid, Julie, Abi, Syd, Ku’ulei, and Sharnell

FRIDAY NIGHT LIGHTS:

Doors will open at 5:00pm for athletes to come in and warm-up! First heat will start promptly at 5:30pm. If you have any questions please email Coach Elyse at elyse@808crossfit.com. Please keep in mind that there are over 85 athletes trying to get validation and only one Coach Elyse. Thanks!

Heat 1 (5:30pm):

Kathleen, Grant, Violet, Steve O., Shane, and Raynell

Heat 2 (5:45pm):

Brianna, Ramsey, Marsha, Darin, Byron, and Shyla

Heat 3 (6:00pm):

Lai Lai, Aaron, Harmony, Vonelle, Charlie, and Janet

Heat 4 (6:15pm):

Shelley, Mana, Lee, Lawrence, Ryan B., and Andrea

Heat 5 (6:30pm):

Nikki, Adam G., Dana, Dan W., Dom K., and Joanna

Heat 6 (6:45pm):

Chris, Brian, Matt Pires (visitor), and Ryan Scott

Heat 7 (7:00pm):

Brianna, Jon M., Kamu, and Mike Y

Today's WOD:
A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Alternating Pistols x 8-10 each leg
Roll to Candlestick x 10 reps

B. Every 90 seconds for 12-minutes (8 sets):
Back Squat x 3 reps @ 75-80% of 1-RM

C. Three sets for times:
Row 500 Meters
Rest exactly 2-minutes

With all the scores officially in and workout 2 being announced tomorrow, here are some of CrossFit 808's notable performances from 14.1:

Mary "The Champ" Schwing - 9th in the world (60+ Masters)
Kathleen Kiamos - 46th in the world (50-54 Masters)
Marsha Durbin - 56th in the world (50-54 Masters)

Team CrossFit 808 - 4th in the world, 2nd in NorCal
Kyla Evers (55th in the world, 5th in NorCal)
Brandy Richardson (59th in the world, 6th in NorCal)
Dakota Rager (9th in NorCal)
Adam "Jamo" Jamieson (13th in NorCal)

Team CrossFit 808 Plan B - 13th in NorCal
High scores from Rebecca Delaney (23rd in NorCal), Sydney, Estee, Josh Showers, Jay, and Marcus

Today's WOD:
A. Three rounds for time:
15 Shoulder to Overhead* (75/55 lbs)
15 Pull-Ups
*NO DROPPING BAR FROM OVERHEAD!*

Rest 6-minutes, and then…

B. Three rounds for time:
20 Box Jumps (24″/20″)
15 Toes to Bar
10 Burpees to about a 6" target

Rest 6-minutes, and then…

C. Two rounds for time:
Run 400 Meters
25 Kettlebell Swings (53/35 lbs)
50 Double-Unders

Today's WOD:
A. Take 20 minutes to build to today’s heaviest Snatch

B. Three sets each for time, of:
5 Muscle-Ups (No muscle-ups, sub 15 Ring Dips)
10 Power Cleans (135/95 lbs)
20 Front Squats (135/95 lbs)
Rest 3 minutes (or while partner is going).

Today's WOD:
**Reminder: Don't forget to plug in your 14.1 scores by 3:00pm Hawaii Time today!**
A. Five sets of:
Front Squat x 1 rep
Rest 2-minutes or rest as needed

B. Take 15-minutes to build to today’s heaviest Clean & Jerk.

C. Three sets of:
Against a 3-minute running clock, complete the following:
300 Meter Row
Wall Balls (30/20 lbs to 10 ft) x Max Reps
Rest 2-minutes between sets

Today's WOD:
A. Take 15 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20″)