Skill:

Every 90 Seconds for 5 sets (7.5 mins)

2 Swing Out Hang High Pull + 1 Swing Out Hang Snatch @55-60% of 1RM Snatch

Wait for the bar to make contact with the body before initiating the extension

Warm Up: Freeze Tag!

Skill: 4x 100m sprints
1 minute rest between sprints

WOD:
20 KB Swings
20 Sit Ups
20 Jump Ropes
4 RFT

GAME!!

Skill: 400m Sprint – 1 attempt for the leaderboard

(mark from the dumpster to the end of the road towards the box)

Sub 500m row if rain. Dammit.

WOD:

25 American KB Swings 53#/35#

25 Sit-Ups

A) 10 minute EMOM; 50m shuttle sprint (start lying chest down on the ground, at the start of the round pop up, run 25m, touch the ground and sprint back)

B) CF Metcon

Skill: Push Jerk 2.2.2.2

Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM

WOD:

3-6-9-12-15 etc. Toes to Bar

3 Clusters after each round 135#/95#

12 min AMRAP

Warm Up: 3 rounds of 200m run, 10 squats, 10 sit-ups, 10 burpees

Skill: Tabata of Planks on hands


WOD:
5 Pull-Ups
10 Push Ups
15 Squats

10 minute AMRAP

GAME!!

A) Snatch; 6 sets of 2 @ 70 – 75% (reset before each rep, no touch and go) lightweight, move quickly.

B) CF Metcon

C) Front Squat; build to today’s heaviest single

Skill: Tabata of Planks (up on hands)

WOD: Cindy

20 minute AMRAP

5 Pull-Ups (Sub Low Rogue Bars – please have members set-up on the outside of the rig)

10 Push- Ups

15 Squats

A) Tabata (alternate rounds; HS Walk / hollow rocks)

B) CF Metcon

C) Romanian Deadlift; 3 sets of 10 (if you have straps, it will help your grip to use them on these)