"Coming Down From the High"

WARM-UP:

*Active Stretch

*400m Run/ Row

*50 Jump Rope (warm-up Double-Unders)

*10 Back Squat + 10 Back Rack Barbell Lunge + 10 OH Lunge (unloaded/ light load bar)

*10 Pull-Up (5 Strict + 5 Kipping/ Butterfly)

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*Running clock for 60:00.  20 minute cap for each WOD; do not move onto next WOD until the 20:00 cap is met.  If you finish prior to 20:00, you earn rest before the next WOD.  You will have 3 scores: Time to Complete a) WOD 1, b) WOD 2, and c) WOD 3.

WOD 1: (0:00 - 20:00)

Complete For Time -

50 cal Row

25 Overhead Lunge (c: 135/95, p: 95/65, f: 65/45)

40 cal Row

20 OH Lunge

30 cal Row

15 OH Lunge

20 cal Row

10 OH Lunge

10 cal Row

5 OH Lunge

WOD 2: (20:00 - 40:00)

Complete For Time -

50 Wall Ball (20/14)

25 Pull-Up

40 Wall Ball

20 Pull-Up

30 Wall Ball

15 Pull-Up

20 Wall Ball

10 Pull-Up

10 Wall Ball

5 Pull-Up

WOD 3: (40:00 - 60:00)

Complete For Time -

50 Double-Under (mod: # Singles + # Lat Bar Hop)(c: 100 D-U)

25 Back Squat (AHAP = As Heavy As Possible)

40 Double-Under (c: 80 D-U)

20 Back Squat

30 Double-Under (c: 60 D-U)

15 Back Squat

20 Double-Under (c: 40 D-U)

10 Back Squat

10 Double-Under (c: 20: D-U)

5 Back Squat

SCORE = 

1. Time to Complete WOD 1
2. Time to Complete WOD 2
3. Time to Complete WOD 3
4. Back Squat Load from WOD 3