Warm Up: 2 rds 200 m row, 25 m broad jumps, 25 m straight leg toe touches, 10 squats

Skill Focus: Rope climb or HSPU

Rope Climb
*different techniques
*legless
*weighted

WOD:

Warm Up:  400 m run, 10 pass thrus, 10 windmills, 2x 10 db snatches, 8 push ups, 20 mtn climbers


Skill Focus: TGU
15 - 20 to warm up, focus on proper form and technique as you build to a. . .
1 RM*

Warm Up: Tabata mash up-  Each CF Kid gets to pick a movement!

Skill Focus: wall balls

WOD:
14-10-8-6-4-2-4-6-8-10-12
Wall Balls
Box Jump Overs
Overhead Lunges

Buy Out: Ring Work

Warm Up:  200 m run, 10 db strict press, 30 singles or 10 du's (attempts), 10 pvc pass thrus & windmills, 10 Russian swings

Skill Focus: Push Press
Warm up as needed and. . . again, have a plan

Warm Up:  2 x 200 m run, 10 banded pass thrus, 30 s kb squat hold, snatch grip squat press x 10, 10 oh squats

Skill Focus:   Back Squat
Plan out warm up and plan out what number you want to hit!!

Back Squat 1 rm

Warm Up: 10 jumping jacks, 5 squats , 5 burpees, 10 one-legged forward-backward hops, each leg, 50-meter pocket kickers, 50-meter high-knee skip

Skill Focus: review movements in wod

WOD:
3 x 5min AMRAP of:

30 wall ball buy in (each). . .

200 M buddy carry*
100 ball slams AHAP
80 flying burpees
60 sledge slams
40 tire flips
20 AHAP manmakers (no jump)
200 m buddy carry

Warm Up: 200 m row/run; 10 pvc pass thrus, windmills, good mornings, ohs, 10 ring rows/pull ups, 10 swings, 10 goblet squats

Skill Focus: Deadlift
Warm up and find. . .

Deadlift 3 RM (no turtle backs!)

WOD:

Warm Up:  2x 250 row/220 run, 10 scapula push ups, 8 close grip push ups, 8 db bo rows, 8 kte

Skill Focus: Bench Press
Warm up as needed and. . .

5 x 5 @70-80% of 1 RM THEN decrease by 10 lbs for. . .
2 sets of max reps

Warm Up:  400 m run; 2 x 30 s kb squat hold, 10 squat jumps, 10 db lunges, 10 manmakers

Skill Focus:  Max Box Jump Height
Warm up and build to a 1 RM max height box jump
(coach verified for leaderboard)

WOD: