WOD:

Teams of 2-3 for time

400 m sledgehammer run (switch out sledgehammer as needed)

150 double unders (300 single unders)

100 Russian swings (70/53)

75 S2O (135/95)

50 burpees

A) CF WOD

B)lightweight Clean and Jerk technique work.  Go as heavy as perfect technique will allow. Form over weight today.

A)Snatch complex; (Snatch, Hang Snatch) take 15 to 20 min to find your heaviest complex of the day. Full Snatches, cannot drop bar for complex to count.

B)Tabata 4min x 4, 1 min rest between each Tabata: Wall balls, Row / calories, TTB, Back Extensions

A) Snatch; 5 sets, 3 @ 85% 10sec between reps. rest about 2min between each set
B) Pausing Snatch Deadlift, low hang 2sec, mid thigh 2 sec, high hang 2 sec, using same weight from A. 3 sets of 3.

A) Gymnastics: Strict Pull up ladder. 1 drop, 2 drop, 3 drop, 4 drop etc until you cannot complete the round. rest 3 min, and repeat for 4 total attempts.

B) Metcon: Teams of 2, 21-15-9 BW Bench press (70%bw for women), supine ring rows (feet on box)

A)Strength; 3RM Front Squat

B)Metcon: “Elizabeth” 21-15-9 Power cleans (135/95), Dips

C)Extra credit: 100 sit ups for time.

Score: 3RM, and metcon time

These ladies make squats look GOOD!!

Rest!

Warm-Up: Leapfrog over ab mats, broad jump to cone, forward roll down ma, bear crawl to con, 10 walking lunges, 50-meter run

Focus: Pull-up – focus on superman-hollow

A) CF Strength

B) CF WOD

C) CF Finisher

D) 2 x 800 m run for time

Semi-Pro DivisionDynamic warm up
Partner up to verify/count/spot if needed for all but met con

10 min to find power clean 1 rm
10 min to find strict press 3 rm
10 min to find back squat 5 rm