A) Skill: Back Squat; 3 sets of 5 @75% of 1rm + 5-10#s

B) Wod: 9min AMRAP

10 toes to bar (sub knee raises, then v-ups)

10 goblet lunge (70/53)

10 KB SDHP

What a weekend!! Lots of congratulations in order!

A) Wod: Lynne

5 rounds for max reps

Bodyweight Bench press – max reps

Strict pull ups – max reps

B) Optional - Cash out: Annie;

50-40-30-20-10

double unders / sit ups

For time

A) CF Metcon

B) CF Cashout

C) 2k row for time

A) Clean, 25min to find a 1RM

B) Wod: For time (11min cap)

20-16-10

Hang power clean (115/85)

Front rack alternating lunges (ea step is 1)

A) Clean and Jerk; in 20min find a 1RM clean and jerk, then 2 sets of 2 @ 80% of your heaviest made rep.

B) CF Metcon

C) Back Squat; 5 sets of 3 @ 60-65% (done as quickly as possible)

A) Skill: Turkish Get up; find 1rm for each arm

B) Wod: Tabata 4min x 4 (1min rest / transition after each tabata)

1st tabata – American kettle bell swings (53/35)

2nd tabata –Push ups

A) Skill: 100m run for time (2-3 attempts) (250m row rainy day sub)

A) CF S-WOD

B) CF Metcon

C) 3rds not for time; 10 candlesticks (find your hollow when extended!), 15 v-ups, 1min plank

D) 5-10min freestanding handstand practice / gymnastics