"Helen"

3 rounds for time

400 Meter run

21 Kettlebell swings

12 Pullups

"Daniela"

5 suitcase deads 95# (20k KB )

5 push press 95# (50# )

5 box jumps

Clock runs for 20 minutes. As many rounds as possible.  Parentheses are loads prescribed for females.

"Fran"

Thrusters 95# (55 # women)

Pullups

21-15-9  complete 21 reps of thrusters, then 21 reps of pullups, then 15 thrusters, 15 pullups, and finally 9 thrusters, 9 pullups.  Sorry Brenda!!  Complete with a continously running clock.  This event will be capped at 15 minutes.

Turkish Get-up 3x5 each side

Overhead Squat 5x5

Snatch 3x5

Bodyweight Overhead Squat 1x as many reps as possible

"Discovery WOD"

Run through Renaissance and Coolidge Parks and over the Walnut Street Bridge.  There are 4 stops you must make along the way before returning to finish at the top of the ramp (which you run backwards of course).  The stops are staffed by friendly folks with a job for you to do.  Initially this information was withheld from participants- hence the "discovery" part of the WOD. The elements ended up being: 250 jump-rope skips, 100 push ups, 100 step-ups, 50 jumping lunges.  The jumping lunges station was on the far side of the bridge.  Total approximate running distance: less than 2 miles, unless of course participants "discovered" that they were off course.  Nice job everybody and thanks for playing with us! Congrats to GetBuilt Crossfitter DBL for earning a Get Built shirt.  Nice!  Gotta call out the "Painted Stallion" here.  Missed you brody