A) CF S-WOD

B) CF Metcon

C) 75’ hs walk (turf one way) (3 muscle up penalty for coming down. Bar or ring. Sub strict pull-ups if you don’t have a mu). Score is your penalty reps.

Skill: Bench 3-3- 3-3- 3 @ 85% of 1 rm

WOD: 3 Rounds of:

4 AMRAP

7 Power Cleans (135/95)

5 Front Squats

3 S2O

– Rest 1 Min – Then start where you left off!

Score: Bench wgt/rounds and reps

A) Power Clean + Hang Clean; find heaviest for the day.

B) CF Metcon

C) 3RNFT; 2 deadlifts @ 85%, 10 dumbbell bench heavy as possible, 25 ghd sit ups

S: Deadlift

Touch and Go Practice

4x4 starting at 60%, going up if comfortable

WOD:

AMRAP 12 min

14 KB SDHP 70#/53#

12 Russian Twists 45#/25#

10 OH Lunges total 45#/25#

WOD: Done like the "12 Days of Christmas". Everyone starts with the run, then c2b- run, then burpees-c2b-run, pistols-burpees-c2b-run...and so on.

For time

1(00) meter run

2 C2B

3 Burpees

4 Pistols

A) CF Metcon

B) Work on a gymnastics weakness.

Skill: Full Snatch 1 RM

WOD:

Buy in: 20 Wall Balls 20/14 then

4 RFT

3 Snatch 60% of today’s 1 RM

5 OHS

10 Burpee over bar

400 M run

20 min time cap

A) CF S-WOD

B) CF Metcon

C) Deadlift; find a heavy double.

Skill: Kipping Practice

WOD: 5 RFT
10 A KB Swings 53#/35#
10 Toes to Bar --> 15 Knee Raises
10 Goblet Lunges total 53#/35#
15 min time cap