21 Thrusters 95/65

21 bar facing burpees

18 Thrusters 95/65

18 bar facing burpees

15 Thrusters 95/65

15 bar facing burpees

12 Thrusters 95/65

12 bar facing burpees

9 Thrusters 95/65

9 bar facing burpees

6 Thrusters 95/65

6 bar facing burpees

3 Thrusters 95/65

3 bar facing burpees


1 rm Front Squat

10 min Amrap

ascending ladder by 3 of:

Front Squats 95/65


3 fS 3 HSPU 6 fs 6 HSPU ect..

The Wings for Life World Run will see the whole spectrum of athletes from part-time joggers and amateurs to professional athletes compete in a unique race format that has no fixed distance, and every runner around the world will start at precisely the same time. Thousands of runners will set off on May 4, 2014 at 10am UTC along routes in up to 40 different locations on five continents.The cause is charity Wings for Life, whose mission is to find a cure for spinal cord injury. Competitors will run in front of an advancing ‘catcher car’, every car governed by the single, global race schedule.

Wings for Life World Run: wingsforlifeworldrun.com… CCP may have a bus to drive all f us to Miami and back! Hope to see everyone at the box on 4/5 for details and our Spring Kickoff Red Bull WOD!