S: Pendlay Row

E2MOM x 10 min

6 Pendlay Row increasing weight

WOD: For Time

40 AKB swing 53/35

30 KTE

20 Goblet Squat

10 KB russian twist

A) Strength: E2MOM x 16min (8rds) 200m Sprint

*Alternate in case of rain* divide class as evenly as possible max team row meters in 16min: rotate out rowers every 100m.

B) Metcon: 15min EMOM

Min 1 – 30 double unders

S: Push Press 5x2 @ 70%

WOD:

3 RFT

400m Run

21 burpees

A) CF S-WOD (hit these at 90% intensity)

B) CF Metcon

C) 4rnft; 15 ghd situps, 10 reps Romanian Deadlift with dumbbells (you choose the weight, heavy as possible for 10 reps with impeccable form)

S: Pullup

E90 sec 2 strict/ 3 banded/6 rogue

WOD:

14 min EMOM

Odd: 7 Ring dip

Even: 14 Air squat

A) Strength: Back Squat; E2MOM 10min, first 2 rds x 5 reps @ 75-80%, next 3 rds x 4 reps @ same weight (should use same weight as last week)

B) Metcon: Partner 1:1 (A) does lunges, the (B) does lunges, (A) does pull ups (B) does pull ups.

A) CF S-WOD

B) CF Metcon

C) For time: 20 muscle ups, 8 alternating pistols every time you come off the rings.

S: 2 RM TGU

WOD:

8 min AMRAP

2 wall walks

Down and back turf overhead walk 45/25

30 sec plank hold

Happy Birthday Damaris!!!