A) Wod: Max reps; Run / Row / Jump

1min on, 1min off x 5rds per station, 2min transition rest

Station 1 – Max run meters (50m = 1 rep)

Station 2 – Max double unders (scale to singles)

A) CF Metcon

B) 5 rds for max reps (unbroken) strict HSPU / Bar MU

Every time I mention I’m from Woodbridge, Virginia- no one knows what I’m talking about. Except when I met Carla Perez. She is a police officer and from around the same area. So this one hit close.

A) CF Metcon

B) Work on a weakness / repeat open wod if necessary

A) Open WOD 16.5 (thrusters and what?)

B) TBD

Skill:

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 6 Strict HSPU*
Minute 2 – 10 Alternating Pistols
Minute 3 – 30 Double Unders

WOD:

For time: 20 min time cap
Run 800 Meters

Skill: E2MOM 12 minutes

Complex: High Hang + Hang Power clean + Power clean @ 70-78.5 of 1 rm PC

WOD: 4 RFT

3 Muscle Ups (Bar or Ring)* pick one and stick with it

6 AKB Swings 70/53*

9 Burpee box jumps 24/20