WOD - Spawn of Hell

July 31, 2013

PM: 7:00 Buford

Baseline:
     - Box breathing
     - 3 rounds: not timed
          - 10 air squat
          - 10 clapping push ups
          - 10 pull ups

Strength: front squats 5 of 8

Stamina: chipper, not timed
     - 30 front squats (135# - 165#) / (95# - 135#)
     - 100 x 4-count mtn. climbers
     - 40 OHS (95# / 75# / 45#)

Work Capacity: 7 RFT
     - 21 double unders
     - 7 chest to bar (normal pull ups)
     - 7 power snatch (95# / 65#)
     - 7 HSPU

Durability:
     - 50 sit ups
     - 50 mason twists
     - stretch