The point of this WOD was to keep your intensity level up each round – your numbers should be pretty close every round – and they were.  Nice work.

Skill – Double unders

Strength – x

MetCon - 5 Rounds

30 seconds work, 30 seconds rest after each exercise

Wall Ball

Box Jump

Ring Rows

Jester makes the ring dips look painful

Skill – x

Strength – Press 3 x 3 @ 90%  of 1 rep max

MetCon – 20 – 15 – 10- 5

Lunges w/ wt OH (M 25 / W 10) (steps per foot)

Ring Dips

Pull ups

OverLoed and Duck fighting that b!ch Helen

Skill – Snatch – 3 x 3

Strength – x

MetCon – Helen

3 rounds of

Run 400 M

21 KB Swings

12 Pull ups

(may do a team Helen at night, depending on # of athletes)

(may sub box jump for runs – depending on weather)