A) 75’ hs walk; 30 double unders for everytime you come down (done at the end) + 10 double under penalty for not going unbroken on the du.

B) CF Metcon

Teams of 2-3

Power Linda 10 – 9 – 8 - 7 – 6 – 5 - 4 - 3 - 2 -1

Power Clean 3/4 BW

Bench BW

Deadlift 1 1/2 BW

A) CF Metcon

B) 2rds for time: 400m run, 500m row

WOD: Fran

21-15- 9

Thrusters 95/65

Pullups

*Go in heats. People that planning on sub 5 go first.

Skill: Front Squat 1 RM

Mods:

Thruster  DB thruster

Skill: Strict Pull Up Practice

E90s for 6 rounds

Your choice of strict pull up:

2 strict pull ups  3 pull ups with

bands  6 pull ups with rogue bars

 9 difficult ring rows

WOD:

For Time!

A) CF Metcon

B) Clean and Jerk; work up to a heavy single

C) Front Squat; 4 sets of 2 @ 80% of 1RM

Workout of the day - Wednesday, August 10, 2016

Warm Up: 3 Rounds
20 secs Squats
20 secs Jumping Jacks
20 secs Sit Ups


Skill: Plank Holds

WOD:
AMRAP 5 minutes

Skill: Turkish Get Up – Take 15 min to work up to your heaviest 2 on each arm. (Doesn’t have to be the same weight on L/R)

WOD: 6 RFT*

3 MB Get Ups AHAP

6 Ball Slams

9 Russian KB Swings 53/35

Strength: Back Squat

4x7 @65-68% of 1RM Back Squat

AMRAP 8 mins

6 Deadlift @60-65%

9 Push Ups sub  bands, no boxes unless room is an issue

18 Mountain Climbers

Rest 2 mins

AMRAP 4 mins