WOD 7-14-09

3 hrs total

1 hr:
20 min. Warmup ez spin
5 min stabding LT climb
5 x 400 meter slight uphill all-out sprint from leadout w/partner (alternate lead rider, lead rider sprints, following rider comes around w/200 m to go, accelerate through finish)
W/1.5 min recovery between each sprint
Ez ride back to hq

Pm:
2 hrs
Humped: pack, 2 x 5 lb db's, 32 ft rope, 2 beach towels, 25 lb med ball, 2 x 9 lbs chain

Javorek complez w/5 lb db's
2 x (6 reps)
Upright row
Snatch
Overhead squat
Good morning
Bentover row

5 sets x 5 reps
Towel pullups
Med ball plyo pushups
Med ball clean and jerk
Rope row (rope tied to chains), 2 reps sprint in betweeb to retension rope

Med ball partner pass complex
All x 5 reps
Lateral throw
Chest pass
Deep squat front toss
Deep squat backwards toss

Trx core A and B x 5 reps/ex/side
(while one partner was on TRX, one did hill sprint + 5 tuck jumps)

5 sets x 5 reps
Towel pullups
Plyo pushups
Rope/chain drag
Med ball clean

Humped gear back to HQ

Finito.

Drill it.