WOD:

3 Handstand Pushups subs  heavy DB seated strict press

6 Deadlift (225/155)

12 Pullups subs  12 jumping pullups   12 banded pull ups  12 low rogue bar pull ups

24 Double-Unders sub  72 singles

10 RFT

A) CF Metcon

B) Strict Press; 3 sets of 5 @ 70 to 75% of 1rm

Partner WOD

Divide reps however you want to. Each team SHOULD only have one DB and one MB – but if you

brought a friend then you might have two different ones)

40 Total DB Goblet Lunges AHAP option no weight

A) CF Metcon

B) 3rm db ohs right, and left. (ok, to get the db overhead by any means necessary.

Strength:

8 minute EMOM

3 Deadlift @80% of 1RM – you should be using the same weight you used last week.

WOD:

AMRAP 12 minutes

9 Front Squats 135#/95#

6 HSPU subs 1 Ab Mat  Strict Press

Skill: Rope Climb Practice

WOD:

Buy-in 500m row

then

Wall Balls 40-30- 20-10

Rope Climb 1-2- 3-4 ( equal up/downs)

Cash out 250m Row

A) Deadlift; pull a heavy single for the day

B) CF Metcon

C) Weighted good morning, 3 sets of 8 to 10 reps. Stomach tight, knees slightly bent, push the butt back, stop when you feel your hamstrings tighten up, and return fully upright.

Skill: Rowing Technique!! Then 500M Row for time/the leaderboard

WOD: Annie

50-40- 30-20- 10

Double Unders sub lateral hops over small hurdle or line on the ground

Sit Ups