300

I really like this WOD because it's what really got me started doing high volume training.  This is a WOD developed by trainers at Gym Jones in Utah (where the cast members of the movie 300 trained).  The first time I saw this WOD I thought it was completely irresponsible, too far outside of the traditional strength & conditioning programming of the NSCA and would just be a fad.  Glad I was wrong.  Ideally, we want everyone to perform at the Rx, but we're putting your name up on the board even if your push ups were from the knees and you subbed with jumping pull ups.  

300 reps

AFAFP

25 pull ups

50 deadlifts 135lbs(m) 115(w)

50 push ups (from toes)

50 floor wipers 135lbs(m) 100(w)

50 box jumps 24"(m) 20"(w) 

50 KB snatch 36lb(m) 26lb(w)

25 pull ups 

This was the first time that we have run a group through 300, so there were some hick ups.  Unfortunately, some CFers had to complete all 50 pull ups at once, and the stations were not lined out in a functional pattern.  So, next time we'll make the proper adjustments to make the course run smoother and improve your times.  

Shawn's missing the ruby red slippers.  She's actually training to push a house off of her.  

Dawna, deads, max on KB snatch, Kimberly box jumps and Mike coaching.  
Let's see, we have Zane and Kathy on push ups, Drew on floor wipers, Janal on box jumps, Shelly and Maggie on pull ups and I think Julie just finished deadlifts.  

This is what we like to see Max.