Warm Up: 3 rounds: 200m run, 10 squats, 10 side-to-side lunges, sit-ups

Skill: 5x3 Back Squat


WOD: MULTIPLES OF THREE
6 DB snatches each arm
9 sit-ups
12 ball slams
12 minute AMRAP

GAME!!

Workout of the day - Monday, September 21, 2015

Warm Up: 3 rounds of 200m run, 10 goblet squats, 10 push ups, 10 ring rows

Skill: Clean and Jerk 5x2

WOD:
10 minute EMOM
100m run then
Even minutes - max squats

A) Back Squat; 1@ 90%, then 2 sets of 5 @ 78% (add 10# to both 90% and 78%)

B) CF Metcon (do at 135/95 if you are feeling spicy)

C) 3 sets of 10 dumbell strict press @ approx. 25% of 1rm strict press in each hand

A) CF S-WOD, or RX+ option: 10min EMOM; 2 Power cleans (155/105), 2 MU (bar or ring)

B) CF Metcon

C) 5RFT; 5 burpee+ (burpee with 3 push ups), 50m sprint (down back on turf)

Skill:

5x2 clean and jerks (squat clean, jerk any way, reset between reps/not touch and go) @85-88% of 1RM C&J

8 mins to warm up to working weight

18 min to finish 5x2

WOD:

10 min EMOM

Teams of 3

Buy-In: team 400m run OR 1 minute plank hold all together (up on hands) if raining

120 Goblet Squats AHAP (sub air squats)

120 Butterfly Sit-Ups

120 Burpees

Skill: Tabata of free-standing handstand hold

**Note: I don’t expect anyone to complete all the rounds RX whatsoever; 2 on, 1 off is ideal if someone is super good at free-standing