"Why Not Turn 3 Horrible WODs into One SUPER Horrible WOD?"

GHD, Bar (lunge & DL), Box (24/20), Wall Ball (20/14), Rings

WARM-UP:

*Active Stretch

*400m Run/ Row

Unloaded Bar:

*10 x OH Lunge

*10 x Strict Press

Lightly Loaded Bar:

*5 x Deadlift

*5 x Clean and Jerk

*5 ea. x OH Lunge 

-then: individual WOD-specific warm-up

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(0:00 - 25:00)

Modified “Midline March” (adapted 2014 CrossFit Games WOD)

3 RFT -

*25 GHD Sit-Up (sub1: Cherry Picker Sit-Up, sub2: Windshield Wiper)

*25 Handstand Push-Up (Rx = 1 AbMat)

*50 ft. OH Walking Lunge (c: 155/115, p+: 135/95, p: 95/65, f: 65/35)

(25:00 - 45:00)

“Christine”

3RFT -

*500m Row

*12 Bodyweight Deadlift

*21 Box Jump (24/20)

(45:00 - 60:00)

Modified “S3 AMRAP” (adapted WOD from CrossFit S3)

15 Min. AMRAP -

*100 Wall Ball (20/14) (or 75 reps)

*50 Ring Row

*In RemainingTime: AMRAP Evil Wheel Clean and Jerk (same as your OH Lunge load)

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SCORE =

a) Time to complete “Midline March”

b) Time to complete “Christine”

c) Total # Reps of Evil Wheel Clean and Jerk