A)    Strength: Front Squat Heavy single (20min)

B)    Metcon: For time

6-9- 12-9- 6

Burpee over bar

Front Squat (from the ground) (rx 155/105, rx+ 185/135)

]Time cap 15min

A) CF SWOD

B) CF Metcon

C) 4 RNFT; 10 dips, 15 hollow rocks

A) CF S-WOD

B) CF Metcon

C) Work on your 2017 goals; destroy weakness!

A) Metcon: Teams of 2

7min AMRAP

10 power cleans 115/80 rx - 135/95 rx+

20 push ups

Rest 5min

7min AMRAP

20 mb cleans (20/14)

Warm up:

Obstacle Course Race

Skill:

Wallball to height

WOD:

 

Team Relay - 3 Rounds

Box Push

5 Box Squats

Box Push

5 KB Swings

A) Snatch; 5 singles @ 85% plus 5#s

B) CF Metcon

C) 3RNFT: 16 pistols; 20 GHD Sit ups

A) Oly: Hang Snatch; find heaviest of the day

Then: 2 sets of 3 @ 80% of heaviest set.

B) Metcon: 5 RFT

9 Deadlift 225/155

9 Pull ups

A:
TBATA

Russian Twist w/ KB
V Ups

Rest 2 min

TBATA

Side pillar Left
Side pillar Right 

B: