• Looting / Fleeing from the man (aka 400m medball run)
• 40 temper tantrums (aka medball slams – 35/20)
• 20 barricades (aka jump OVER 30/24 inch box; jumping, stepping up, or climbing onto and then over is permissible)
• 40 catch with Dad (aka solo wall balls – 35/20)
• 20 tear gas-ers (aka burpees)

30 minute cap.  Run is done together with partner, alternate carrying as needed.  Remainder of reps may be divided however you’d like between partners.  Once the tear gas starts flying, it’s every man for himself.

B: Checkout
3 rounds UNTIMED of:

• 10 Banded good mornings
• 10 Ab wheel rollouts
• 10 Neck bridges

C: Make it out to support our Affiliate Team this weekend.  They’ve been putting in a ton of work in recent weeks/months/years.  Now they could use every bit of cheering to get through a weekend of tough competition.  Come out and be inspired.

Reading List:

• Banded Good Mornings – 70s Big
• Why Games Are a Great Fit at the Gym – CNN
• Are You Recovering, or Just Resting? – Whole9

A.  5 rounds of:
- 5 man makers (35/25)
- 10 toes-to-bar
- 15 wall balls

B. 4 rounds of:
- 2 rope climb
- 10 OHS (115/85)
- 10 burpees

C. 3 rounds of:
- 500m row
- 10 box jumps (24/20)
- 20 situps

Reading List:

• Rope Climbing Techniques: The Spanish Wrap – Crossfit Journal (free preview HERE)
• Rope Climb Russian Wrap – Kim and Adrian Bozman
• 5 Things We Can Learn from Arnold About Building Muscle – T-Nation

Tickets are $10 per day, or $25 for a 3-day pass.

*Atlas will have  a caravan leaving on Friday at 8:15 am.

The Venue:

McCook Athletic & Exposition
4750 South Vernon Avenue McCook, IL 60525

B. Bulgarian Split Front Squats: 5-5-5

Reading List:

• Bulgarian Split Squats – T-Nation
• The Repeated Bout Effect – 70s Big
• ‘Whey’ing In: Are Protein Powders Paleo? – Robb Wolf

• 2,000m row
• 200 double unders
• 100 alternating wall balls
• 200 walking lunges
• 2,000m row

 Checkout:

Turkish Get Up (5×5 on weak side and 3×5 on strong side)

Reading List:

• Gray Cook Teaches the Turkish Get Up – Gray Cook (video)
• Our Warmup is a Warm-up – Greg Everett
• Meat Lover’s Guide to Marinating Meat – Mark’s Daily Apple

1 Clean and Jerks (155/115)
A round of “Cindy” (5 pullups, 10 pushups, 15 air squats)
2 Clean and Jerks
A round of Cindy
3 Clean and Jerks
A round of Cindy… until you get to 10 clean and jerk.

Checkout:  Single Leg KB Deadlifts (5×5 on weak side and 3×5 on strong side)

Reading List:

• The Olympic Lift Starting Position – Greg Everett
• 40 Things I’ve Learned in 40 Years – The IF Life
• True Life: I Have a Summer Share – True Life Tommy’s search for love on the Jersey Shore

Chase the best.  Below is an older CrossFit video of Spealer and Khalipa doing this WOD:

Click here to view the embedded video.