Strength: Back Rack Alternating Lunge

4 x 16 (8/side)

Start @ 30% of 1RM Back Squat and build up

WOD: Single Under Flight Simulator

For Time

5-10- 20-30- 40-50- 40-30- 20-10- 5

A) CF S-WOD


B) CF Metcon


C) For time:100 double unders, rest exactly 3 min, 100 double unders


Score includes rest.

WOD:

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs 24/20

Rest 5 minutes, then:

A) CF Metcon

B) Work on an gymnastics based weakness

Skill: Tabata hold x 3 (4 min at each station)

Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged

1 min rest/transition

Skill: Accumulate one of the following in as few of sets as possible

20 Strict Pull ups

30 Banded Pull ups

40 Rouge Bar Pull ups

50 Ring Rows

WOD: 2 Rounds

15/12 Cal Row

A) Back Squat; build to a heavy double

B) CF Metcon

C) Push Jerk; Build to a heavy double

Skill: Front Squat

Every 3 min for 12 mins (4 rounds)

7-5- 3-1

*Build to a heavy single or 1RM

WOD: Every 2 minutes for 14 minutes

7 Wall Balls 20/14

100m Sprint