Continuous. Decreasing numbers are moderate swim; 50s are timed sprints. Keep 50-meter times as close as possible to the first one. 400-50-350-50-300-50-250-50-200-50-150-50-100-50-50-50 Post time to comments.

  Scott – “moon shot”   6 Rounds 1 min pwr Cleans 55-65%1RM – probably 95 lbs / see video demo http://www.youtube.com/embed/mCUmi2oqlvA 1 min Rowing 1 min Rest Goal all out exertion Post total PC and total meter row to comments

3 ROUNDS, with 60 second recovery: Handstand Hold Against Wall for 1 minute Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min.

Warm-up: Superman Rock http://gymnasticswod.com/content/superman-rock 1 min on 1 min off for 6 mins complete 3 rounds for time: 15 thrusters (50lbs) barbell 15 box jumps (24″) high 15 burpees 15 double unders post time to comments: