Warm up
8 scap pull ups
8 knee raises
8 scap push ups
8 deadlifts with light weight

EOMOM 8 minutes
Read scaling carefully
-2 attempts max handstand walk (one if you make it the entire distance of the gym and turn around)
scaling options
2 attempts max handstand hold on wall (not to exceed 1:15 total, you want 45 seconds rest)
2 attempt max overhead static hold with two DB’s (not to exceed 1:15 total)

Review the deadlift and work up to your working weight for the wod

Wod
For time
Run 200
12 Deadlift 275/205
4 Rope Climbs
Run 200
9 Deadlift 275/205
3 Rope Climbs
Run 200
6 Deadlift 275/205
2 Rope Climbs

*sub for rope climbs is rope pulls from the floor. double the number
*scaling if you are just getting climbs is either 3,2,1 or 1 a round.

If ropes are limited go every other climb with someone, we can stagger starts to try and keep people apart but ropes being occupied might happen on this wod. Its not the end of world.

200m run
10 Front Squats
200m run
10 Hang Power Cleans + Front Squat
200m run
10 Hang Squat Cleans
200m run
10 From the shin

Fun little strength piece, score is reps. RX is if you used listed weights

From 0:00 – 2:00
Max Reps Hang Squat Cleans 135/95lbs

Rest From 2:00 – 4:00

From 4:00 – 6:30
Max Reps Hang Squat Cleans 155/105lbs

Rest 6:30 – 8:00

From 8:00 – 9:00
Max Reps Hang Squat Cleans 185/125lbs
** You could partner up on the same bar for this and one person goes while the other rests instead of getting 100 bars out

Wod
14 Minute Amrap
Run 400m (or a minute out a minutes back, no more than 2 minutes on the run)
10 Power Cleans 135/95
30 Doubles or 50 singles

Sunday Funday
Wod 1
12 Minute amrap split how you want
20 cals on rower or bike
20 Wall balls
Wod 2
10 Minutes (you go i go) go quick, your partners fitness depends on it.
10 sit ups
10 airsquats
run 200m
Wod 3- 8 minutes split how you want
20 db snatches
20 single arm db push press or push jerk

8am class
Run 5k- Warm up slow, slow slow slow around a mile of warm up. get some sprint intervals run (spring 20 seconds, run slow for a minute, sprint 20 seconds.
Other option is to a row or ski a fast 5k.

9am and 10am
*do 1 workout or do all 3, do them as partner workouts if you want. just show up

15-12-9-6-3 reps for time of:
Thrusters, 115/75
Bar-facing Burpees

12-14-16-18 reps for time of:
Deadlifts, 185/135
Knees-to-elbows

21-15-9 reps for time of:
Calories, Air Bike
Chest-to-bar Pull-ups

Crossfit Games workout 21.3. The last one.

go to games.crossfit.com to watch the announcement live
Regular morning classes then at 4pm starts Friday night lights
Let’s try to get everyone here. The more energy the better! Show up and throw down with your friends.