Silvers 6/1

Skill: 10 min of sit ups* 30 sec on/30 sec off of sit ups
*modify as needed


WOD: Fight Gone Glad
90 second stations of:
Wall Balls
KB SDHP
Box Jumps (sub step ups)
Row for calories
Rest

A) Power snatch + hang power snatch; find heaviest for the day

B) CF Metcon

C) 3rds not for time; 20 ghd sit ups, 30’ hs walk

A) 10min EMOM; Power Clean + push jerk + split jerk (start at 65-70% of your power clean 1rm, and add 5 to 10# round)

B) CF Metcon

Group class WOD

“Murph”

For time


1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile run

Scaling:

15 min AMRAP with a partner:

1 Deadlift 315/225

2 Rope Climbs

4 Burpee Box Jump-Overs 30/24

8 Pistols (alt.)

Scaling:

1 Rope Climb -->3 C2B/5 Pull-Ups/7 Ring Rows

A) CF Metcon

B) 3 rounds NFT; max deadbug hold, max nose to wall hs hold, max flexed arm hang (chin up grip, chin over bar hold)

Strength/Skill:

Death by HSPU

Workout begins with Strict HSPU

EMOM increase work load by 1 rep until failure

Rest 1 minute

Continue using kipping HSPU until failure

Scaling:

Skill: Thruster 3 RM (from rack) Sub dumbbells for people that cannot get front rack

WOD: FOR TIME
21-15-9
DB Thrusters 25-35/15-20
Pull Ups (Sub ring rows)
50 m sprint in between rounds (2x down and back on turf)