CrossFit Citadel

3 person partner WOD: "Catch 22"

With a 22 minute clock counting down: You and your partners must complete a total of 200 double-unders, 90 pull-ups, AND 90 thrusters (95#/65#). You can all work at the same time but only one partner can do double-unders at a time. Same for the pull-ups and thrusters. Each partner has to do a minimum of 20 double-unders, 20 pull-ups, and a minimum of 20 thrusters. Once that is completed, each partner must be 2-man carried for 200 feet. With the remaining time, you and your partners will row for calories and do burpees. Your team's score is the sum of calories and burpees that you complete. You can trade off as often as you like but only one teammate can row at a time.
Post sum of calories and burpees that your team completes. Team with the highest sum wins!

_U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

WOD
"Dae Han"
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Post total time.

VOLUME TRAINING
"This training method is designed to allow the athlete to practice the movement with near-perfect form, not to create a significant metabolic- conditioning response."

Sound familiar? At the Citadel we use our warm-up time to focus on developing more advanced skills AND attempting to achieve virtuosity on our foundational movements. Use this time wisely and success will come much quicker. 

WOD
5 rounds of:
max effort thrusters, 135/95lbs

THEN

Row 1 min, rest 1 min
Row 2 min, rest 2 min
Row 3 min, rest 3 min

Post total reps and meters.