Skill: Find 2RM Thruster (15 to 20 min)

WOD: DG

AMRAP 10

8 T2B (Scale: K2E – Knee Raises – Toes to Rig)

8 DB Thrusters 30-35/20- 25

12 DB Walking Lunge 30-35/20- 25

A) CF S-WOD

B) CF Metcon

C) Deadlift; 5 sets of 3 @ 75% (quick, easy reps)

A) Metcon: Teams of 2 1:1

2 rounds of:

75’ Double OH walking lunge (35-45 / 20-30)

16 pull ups (scale jumping pu)

16 burpee box over (24/20)

10 (squat) cleans (135/95)

A) CF Metcon

B) Work on your 2017 goals; destroy weakness!

Warm up:

2 Rounds, :30 each station

Jump Rope

Squats

Sit ups

Burpees

Skill:

Pull ups

WOD:

AMRAP

A) Oly: Power Snatch + OHS; find heaviest for the day

B) Metcon: 10 RFT

3 power snatch (135/95)

3 OHS

100m run

Target: 12min Cap 18min

Score: PS+OHS, metcon time

Skill: Tabata MashUp x 2 (16 rounds)*

Wall Sit Hold (at or below parallel)

Plank Hold (on hands)

*class penalty every time a person comes out early (1 burpee)

WOD: For time

75 ft Bear Crawl

A) Find today’s heaviest Snatch

B) CF Metcon

C) Ring Muscle ups: 5 sets of 4 - 7

Strength: Front Squat

5 x 5 @70-80% of 5 rm

WOD: Francis

21-15- 9

Pull Ups (sub  bands  jumping pullups challenging ring rows)

DB Front Squats 25-30/15- 20

A) Endurance: Row 2k

B) Metcon: 12min AMRAP

2 Rope Climb

6 db row (do not have to alternate) (35-50 / 20-30)

6 db power clean (one head touches floor)

Score: 2k row, metcon rounds + reps