Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 reps Deadlift #155/115

For time:
50 Deadlift 115/85
50 Walking lunges
40 Back Squat 115/85
40 T2B
30 Power Clean & Push Jerk 115/85
30 Burpee Box Jumps 24/20

PREWOD They have to pick one
10 minute skill work-
L-sit/ Max L-sit
HSPU/ Max HSPU Unbroken
Handstand/ Handstand walk
Double unders/ triple unders
Rope climb/ legless rope climb

12-9-6
Front Squat (225/135)
Muscle Ups (x3 pull ups)

PREWOD
Establish a 3rm power clean

21-15-9-6-3
Goblet Squats 53/35
Kettlebell Swings 53/35

PREWOD
EMOTM x8- 100m shuttle run (50 down/back)

In twelve Minutes you must complete:
30 Thrusters 115/75
30 Pull Ups
then with remaining time AMRAP:
Box Jumps (24/20)
* Socre is your time and total number of box jumps!

Mary
20 minute AMRAP
5 HSPU
10 Alternating Pistols Or 20 Squats
15 Pull ups

Nukes

8 minutes to complete:
1-mile run
185/135 deadlifts max reps

Rest 1 Min

10 minutes to complete:
1-mile run
135/95 power cleans, max reps

Rest 1 Min

12 minutes to complete:
1-mile run
95/65 overhead squats, max reps

CrossFit RUK is proud to introduce to you Prom Wod. A way to relive the old glory days! So strap on your dancing shoes (nano’s) and boogy the night away

CLEAN & JERK (18 REPS @ 135/95 LBS M/W)
There is a bit of a graphic reason for why you would want to Clean & Jerk before prom. Anyone remember There’s Something About Mary? Yeah, that’s why. If that’s a bit too obscene for your tastes, just pretend that you used your fake ID to hang out at the Oly Bar for some pre-prom fun.

Running 400m  (cause your beat up Civic won’t start)

Remember when your mom wouldn’t spring for a limo to take you to your actual prom? Well, you’re all grown up now – Mom can’t tell you what to do anymore! Hop on the sweet run down memory lane with your partner and make all your gym buddies jealous.

BURPEES (50 REPS)
What would a prom be like without dancing (answer: fun)? Sadly, we haven’t tried Zumba (except for a couple ladies which names I won’t mention) yet so you’re stuck with burpees. Don’t bang these out too fast though – wouldn’t want to meet pukie on your partner before the main event…

THE SNATCH (135/95 LBS M/W MAX REPS BEFORE 10:00 TIME CAP)
Let’s be honest, there’s only one reason everyone gets super excited for prom. The pregame drinking, the sweet limo ride and hours of dancing are all just mile markers on the way to the snatch. If you didn’t make it to the snatch, you probably spent the last half of the night sitting on your couch watching basketball with your dad. And yes, he was disappointed in you. Just like the real prom, the goal of prom WOD is to get as many snatches as possible before the timer hits zero.

Here is the WOD all pulled together

Prom WOD (partner WOD with 10 minute time cap)

18 Clean & Jerks (135 lbs for men, 95 lbs for women)

400m Run

50 Burpees

Max Snatches before Cap (135 lbs for men, 95 lbs for women)

Burpee Hell

For time:
Run, 400 m
25 AbMat Sit-ups
21 Burpee Pull Up + Toes To Bars
Run, 400 m
25 AbMat Sit-ups
15 Burpee Pull Up + Toes To Bars
Run, 400 m
25 AbMat Sit-ups
9 Burpee Pull Up + Toes To Bars

Deads and runs

For time:
800 m run
40 Lateral Box jumps 24/20 20
Deadlift 275/175
800 m run
20 Deadlift 275/175
40 Lateral Box jumps
800 m run