"Ham-dinger"

EQUIP: Bar (135/95)&(245/165), Pull-Up Bar, Rower, Box (24/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x ea. movement from “Hammer” (work up to WOD weight)

This One’s A “Ham-dinger”

RULES: 

*Athletes may work their way through WODs A, B, & C in any order desired.

*20 minute cap per WOD.

*Early finishers may NOT move onto the next WOD until at least the 15 minute mark for each WOD.

-WHY?: People working at peak intensity may finish well before the 15:00 mark, but they will need rest between WODs in order to maintain that kind of intensity.  On the other hand, slower workers will need to move on by the 20:00 mark in order to touch upon each of the 3 WODs.

WOD A:

“Hammer” (Hero WOD)

5 Rounds For Time -

*5 x Power Clean (135/95)

*10 x Front Squat (135/95)

*5 x Jerk (135/95)

*20 x Pull-Up

-90 sec. REST b/w rounds-

WOD B:

“Ham” (CrossFit Cadre - 1/21/2014)

For Time -

*500m Row

*5 x Squat Clean & Jerk (135/95)

*25 x Push-Up

*5 x Squat Clean & Jerk (135/95)

*25 x V-Up (modified from Sit-Ups (as written in original WOD))

*5 x Squat Clean & Jerk (135/95)

*25 x Toes-2-Bar (modified from Pull-Ups (as written in original WOD))

*5 x Squat Clean & Jerk (135/95)

*25 x Box Jump (24/20)

*5 x Squat Clean & Jerk (135/95)

*500m Row

WOD C:

“Ham Sandwich” (CrossFit Destin - 6/9/2014)

For Time -

*50 x Wall Ball (20/14)

*25 x Deadlift (245/165)

*50 x Wall Ball (20/14)

     -EMOM: 5 x Burpee until all above reps are completed