| August 16, 2012 | Beginner | Intermediate | Advanced |
| Roll Out | NA | ||
| Warm Up | 500m Row
+ CF Warm Up |
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| Mobility | Angry Hamstring | ||
| Skill | Wall Ball/Kettlebell Swing | ||
| Gymnastics
Strength WOD |
3 rounds
5 Negative HSPU 7 Strict KTE 7 Negative Pull Ups |
3 rounds
5 Negative HSPU 7 Strict T2B 5 Weighted Negatives Pull Ups |
3rounds
5 Strict HSPU 7 Strict T2B 7 Kipping Pull Ups |
| WOD | Run 400 m
30 wall balls – 14/10# Run 400 m 30 Kettlebell Swing – 26#/18# Run 400 m |
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| Run 400 m
50 wall balls – 14/10# Run 400 m 50 Kettlebell Swing – 1pood/26# Run 400 m |
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| Run 400 m
50 wall balls – 20/14# Run 400 m 50 Kettlebell Swing – 1.5/1 pood Run 400 m |
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| Cool Down | 5min Active Recovery | ||
