Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
James Hobart 3:57, Rob Orlando 3:58, Dave Lipson 3:59, Josh Everett 4:15, Ben Bergeron 4:45, Eric Magee 4:54, Graham Holmberg 5:24, Myles Lewis 5:45, Pat Sherwood 5:50, Stacey Kroon 6:10 (95lbs), Heather Bergeron 6:38 (95lbs), Karianne Dickson 7:33 (95lbs), Kim Malz 8:33 (95lbs). Post time to comments.
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB). Post time to comments.