A) Clean and Jerk, heavy single

B) CF Metcon

C) 3 Rounds for time;

10 Russian KBS (70/53)

10 Box jump overs (24/20)

Girl Gone Wild

Oly: EMOM x 10

1 Power Snatch + 1 Hang Power Snatch

*Start around 60% of 1RM Power Snatch and work up if successful

WOD: Annie

50-40- 30-20- 10

Skill: Rope Climbs

EMOM for 10 min

Option 1: 1-2 rope climbs

Option 2: 2 ½ climbs

Option 3: 3-4 rope up downs

Option 4: 4 Seated foot grip to standing on rope

A) Power Snatch; 10min emom; min 1-3; 1 rep @ 75%, min 4-6; 1 rep @ 80% min 7-9; 1 rep @ 85%, min 10; heavy single.

B) CF Metcon

C) Front Squat; build to a heavy set of 3.

A) Murph

B) 5min low intensity row or bike.

C) 5min lower, and upper body mobilization.

WOD: 1 mile run

100 Pull ups

200 Push ups

300 Air Squats

1 mile run

*May partition the pull ups, push-ups, and squats however they like.

Score is time

MURPH

WOD: 1 mile run

100 Pull ups

200 Push ups

300 Air Squats

1 mile run

*May partition the pull ups, push-ups, and squats however they like.

WOD: Teams of 2

AMRAP 10

50 Cal AAB

50 Burpees

Rest 5 minutes

AMRAP 10

50 Cal Row

50 Sit ups

A) CF Metcon

B) Work on your 2017 goals; destroy weakness!

Warm Up:

Four Corners

Skill:

Kettlebell Swings

WOD

For Time

12-9-6

Sit ups

Box Jumps

KB Swings