Skill: Find 1 RM Seated Box Jump (15 to 20 mins)

WOD: JACK

AMRAP 20

10 Push Press 115/85

10 KB Swings 70/53

10 Box Jumps 24/20

Score is 1 RM Seated Box Jump/Rounds and Reps

Strength: Deadlift

1 DL E45seconds for 12 rounds (9 min)

75-80% of 1 rm OR 80-85% of their heavy 3 from 4/14

WOD: 9 -7- 5 -3 for time

Hang Power Snatch (KB or DB) each side

A) CF Metcon

B) 5RNFT; (done as a complex w/ out dropping) 3 strict pull up, 3 kipping pull up, 3 kipping chest to bar

WOD: Taylor

4 Rounds

400m run

5 Burpee Muscle Ups (sub 10 burpee pull ups)

*If you have a 20lb weight vest, wear it

Score is time

Skill: DEATH BY WALL BALLS.

Min 1: 1 WB 20/14

Min 2: 2 WB

Etc…

If a person drops out, 5 burpees every min until the last person finishes.

WOD: AMRAP 12

50 Jump Ropes

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!