WOD

A) Coaches Choice Warm-up

B) In Teams of 2 Perform
3 Rounds For Time Of:
20 Partner Barbell Clean and Jerks (155/105)
20 Partner Barbell Squats (155/105)
800 m Run

*Barbell clean and jerks and squat are performed similar to the worm in the team division at the crossfit games. One change is that athlete will be facing each other on opposite ends of the bar.

A) 3 Sets
Alt Single Arm + Single Leg Push-up 5 Sec Hold x4 Ea. side
Single Arm DB Tall Muscle Snatch x5 ea. arm
Renegade Push-up Row x10
Broad Jump x50ft

B) 7 Rounds For Time Of
10 Sumo Deadlift High Pulls (95/65)
10 Ring Dips

C) 4 Sets
Alt. DB Curls x20 (10 ea.arm)
Bent Over Double DB Tricep Kick Backs x15
30 Sec Squat Negative

A) Coaches Choice Warm-up

B) 5 Sets
Back Squat x2 @32×1

C) EMOM For 21 Min Do:
Min 1 – Handstand Push-up x7-10
Min 2 – Row x15/12 Cal
Min 3 – DB Deadlift x10 + Farmers Carry x100ft

A) 3 Sets
Samson Stretch x50ft
Seal Walk x50ft
Squat Good Morning x7
High Knee x100ft

B) 5 Sets
Push Press x5

C) 3 Rounds For Time Of:
15 Thrusters (75/55)
15 Kettlebell Swings (55/35)
15 V-ups

At The 10:00 Min Mark Do:

AMRAP In 5 Min Of:
5 “No” Push-up Burpees
7 Toes To Bar
9 Push-ups
rest 5 min

At The 20:00 Min Mark Do:
3 Rounds For Time Of:
200 m Run
20 Wall Balls (20/15)

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5

B)5 Sets:

Power Snatch x1.1

C) 3 Sets For Total Reps Do:
30 Sec Max cal Airdyne
rest 30 sec
30 Sec Max Push Press
rest 30 sec
30 Sec Max Pull-up
rest 30 sec
30 Sec Max Burpees
rest 3:30

Due to our Box Beautification Program, 11am class is cancelled today.

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
3 Rounds For Time Of:
800 m Run (together)
30 Burpee Box Jump Overs (24″/20″)
50 Thrusters (75/55)
70 Double Unders (Each, together)

*Only 1 athlete may work at a time. You must run together. Partition the reps however you please but only one athlete can work at a time. For the double unders, both athletes may work at the same time using their own ropes, but both athletes must complete 70 double unders before beginning the next round.