"LOREDO, NO-NAME, & BALBOA: The 3 Amigos"

EQUIPMENT: Barbell (75/53), Wall Ball (20/14), Pull-Up Bar, Jump Rope

WARM-UP (5-7 min.):

*Active Stretches (w/ and w/o PVC)

*Burgener Warm-Up for Power Snatch

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Rules:

*Work through the below 3 WODs at your own pace. 

*You may complete the WODs in any order you choose.

*You must rest a minimum of 3 minutes/ maximum of 5 minutes between each of the 3 WODs (be strategic!).

*60:00 time limit.

*SCORE = Time to Complete all 3 WODs (including your rest) OR how much you got through before time was called.

*Purpose of this workout: to measure your speed and proficiency across a wide variety of functional movements, as well as your overall endurance capacity (your ability to maintain intensity over time).

FYI: Do not feel bad about yourself if you don't finish all three WODs!!!  This one took me 58:01 to complete!  Rough stuff.

SET #1: 

“Loredo” (CrossFit Hero WOD)-

6 Rounds -

*24 x Air Squat

*24 x Push-Up

*24 x Walking Lunge

*400m Run

SET #2 (posted to CrossFit.com 1/1/2013):

5 Rounds -

*10 x Toes to Bar

*10 x Power Snatch (75/55)(I used 65# due to equipment constraints)

*10 x Wall Ball (20/14)

SET #3:

“Balboa” (posted to crossfitgrit.com on 9/28/10):

4 Rounds -

*100 x Jump Rope Singles

*400m Run

*10 x “Bodyblaster” (= burpee-pull up + knees-2-elbows)