Choose 1 of the following, then
Watch the CrossFit Games live
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All out efforts – Run
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on
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7 rounds for time of
5 Burpee Tuck Jumps
15 Situps
20 Lunges
10 min Practice:
Handstand, HSPU, HS Wall Runs, or Hand Stand Walk
+
AMRAP in 15 min
5 Burpee-Candles
10 Toes to Bar
50′ Broad Jump
Kipping Skill Work
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Death by Pull Ups
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able.
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Lat/Upper Back Mobility
2 rounds for time of
100 Jumping Jacks (Hands clapping)
75 Air Squats
50 Sit Ups
25 Burpees
Wellp, after witnessing Michelle’s performance while completing her “homework” (hehe), I’ve seen that she could improve on her Mental Toughness because whenever she is tired she walks in circles, making in that much harder to get back into the game, but then again she did have a pre-work out running the 3rd week of C2K5 (Couch to 5K) with me which was about 1/2 mile. I think we’ve both learned not to underestimate our “homework” because that just blows the rest of the workout. I’m really proud of how her form of her air squats has improved. I have yet to get there. I guess doing sit ups is harder without the ab mats because you tend to scoot back some., but she pushed through. Now burpees, everyone dislikes this one, but there is a light at the end of the tunnel guys. Anyhoo, Michelle perservered while completing the two sets of 25. She has great form and is able to execute every part of the burpee extremely well. The clapping always adds that slightly annoying extra something, but you could always think of it as applauding yourself because you finally finished your “homework” !. Keep up the great work! @(^.^)@
I have the coolest sister ever. Thanks for your tips/thoughts/support, Rachel! And thanks for keeping us on track with this homework WOD, Matt.
By the way, she completed this workout in 28 minutes and 52 seconds on June 18th 
Thanks for the workout, Matt! It was good and took me a lot longer than I expected!
Handstand/Handstand Walk Skills
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AMRAP in 20min of
10 Pull Ups
25 Sit Ups
400m Run
5 rounds for time of
50ft Overhead Lunges
21 Burpees
* Choose an object around the house for the overhead lunges (book, rock, full backpack, bag of dog food). Get creative and the more odd the object the better – post object and time to comments
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Off to better my best! Have a great weekend and see you all on Monday!
A very long 38:47…oops…but I have proof! –> http://twitpic.com/56w2z0
Can you tell what 25-lb item I chose?! 
Ha! Would have loved to see the response from your neighbors. I can safely say that you are the first person I have ever seen overhead lunge with a PC
Wasn’t creative on the object – just used 5lb dumbells. I think the 95 degree heat slowed me down, but I finished in 16:01. Thanks for the workout, Matt!
My main goal was to do the BTJ unbroken. I was able to do it until the last round, where I rested at the bottom for a few seconds, haha. 13 minutes, 6 seconds. I’m all TUCKered out, y’all!
Ran for a bit in the sand. Just in case.