A) CF S-Wod

B) CF Metcon

C) 5 x max reps HSPU

Skill: Back squat: Starting at 65%, work up to a new 3 rm (new athletes – 5 rm)

WOD: With a partner- 1:1

Partner A does round of 12 and run, Partner B does round of 12 and run, Partner A does round of 9 and run…

12-9-6

Warm-Up: 5 arm circles forward/backward, 5 wall walk ups, 5 squats, 5 mountain climber, 25-meter side shuffle, 25-meter back pedal

Focus:  Kettlebell swing – focus on safe back (neutral spine) throughout movement

WOD:

A) Back Squat 5rm (get heavier than last weeks 7 rm)

B) CF Metcon

C) Tabata (20sec on, 10 sec off x 4min): L-Sit hold (rings, parellettes, dip bars etc),

superman hold. Focus on quality of movements

Teams of 4 – Five minute stations. Each athlete is on one task with one resting at all times. Athletes may

swap task and rest as they see fit. Every time all tasks are completed, that’s one round.

Station 1:

10 Tire flips

A) CF Metcon

B) Work on a weakness today

Skill: Push Press: Beginning with 60% of 1rm, establish new 1rm

60% x 5

70% x 3

80% x 1

90% x 1

100% x 1

100%+ x 1

WOD:

9 min AMRAP:

S2O 135/95

A) Clean; 3x1 @ 85%, 3x1 @90%, 3x1 @ 85%

B) CF Metcon

C) Easy Mile run

Skill/Strength: 5 x 1 time through complex of Snatch grip DL, hang pull, hang power snatch, snatch @70% of 1rm

Take rest between each set

WOD:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Wall balls

REST!