Take LOTS of time to warm up!

Skill: Deadlift E30sec for 9 min @ 70-75% of 1 rm

WOD: For time

15-12- 9-6- 3

Power Snatch 115/75

Chin Ups

EC: Not for time

25 Hanging Wipers

A) Power Snatch x 2 + OHS; find heaviest for the day

B) CF Metcon

C) Jerk Grip OHS; 3RM (find a 3rm from the rack. You will get into position by jerking from the front rack, not behind the neck) Score # of penalty reps performed.

Skill: 800 m run for time

Those going for the leaderboard will need an exact time

WOD: 2 Rounds for max box jumps:

E90secMOM for 10 min

200 M Run

Max Box Jumps 24/20

w/30sec rest (technically E2MOM)

A) CF S-WOD

B) CF Metcon

C) 75’ hs walk (turf one way) (3 muscle up penalty for coming down. Bar or ring. Sub strict pull-ups if you don’t have a mu). Score is your penalty reps.

Skill: Bench 3-3- 3-3- 3 @ 85% of 1 rm

WOD: 3 Rounds of:

4 AMRAP

7 Power Cleans (135/95)

5 Front Squats

3 S2O

– Rest 1 Min – Then start where you left off!

Score: Bench wgt/rounds and reps

A) Power Clean + Hang Clean; find heaviest for the day.

B) CF Metcon

C) 3RNFT; 2 deadlifts @ 85%, 10 dumbbell bench heavy as possible, 25 ghd sit ups

S: Deadlift

Touch and Go Practice

4x4 starting at 60%, going up if comfortable

WOD:

AMRAP 12 min

14 KB SDHP 70#/53#

12 Russian Twists 45#/25#

10 OH Lunges total 45#/25#

WOD: Done like the "12 Days of Christmas". Everyone starts with the run, then c2b- run, then burpees-c2b-run, pistols-burpees-c2b-run...and so on.

For time

1(00) meter run

2 C2B

3 Burpees

4 Pistols

A) CF Metcon

B) Work on a gymnastics weakness.

Skill: Full Snatch 1 RM

WOD:

Buy in: 20 Wall Balls 20/14 then

4 RFT

3 Snatch 60% of today’s 1 RM

5 OHS

10 Burpee over bar

400 M run

20 min time cap