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:

Multi-mode series. 1400 meters for time: 200 meters kick 200 meters with buoy 200 meters with buoy and paddles 200 meters with paddles only 200 meters with paddles and fins 200 meters with fins 200 meters swim Post time to comments.

6 ROUNDS: * 30 seconds L Seat Hold * 10 seconds to recover * 30 seconds Hollow Rock WOD – Barbara, total of 5 rds. with 3 minute rest between rds. 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Post time to comments