7th session of Squats and Milk. Almost halfway.
This is going to start getting heavy. Don’t go up until you made your last weight successfully.
Warm Up
30 Wall Squats
Grab an empty bar
2×10 empty bar back squats
2 to 3 more sets of 5-10 reps to build to your 20 rep for the day
Put your 20 rep on and go
14 minutes finish

Meet at the board, bring one dumbbell with you to go over all the movements.

Sunday Funday

Teams of 3
35 Minute Amrap. Can you make it through one round
100 Cal Row
100 Thrusters 95/65
100 Slam Balls 50/30
100 Calorie bike
100 hang cleans 135/95
100 Burpees
100 Pull ups
100 Kb swings 53/35
100 Goblet squats with the kb
100 Toes to bar

8am Endurance-Parnters
Run 1 mile together then
Bike 200 Cals
Row 200 cals

9am Mobility

10am Partner Chipper
For Time
200 Cals on the Assault Bike
175 burpees
150 power snatches 95/65
125 rower cals
100 Slam balls over the shoulder as heavy as possible
75 GHDs or sit ups
50 Pistols or 100 air squats
25 Pull ups

6th Session of Squat and Milk **** Park in front if there space today PLEASE.
5 Minute bike warm up
30 Airsquats
Grab a barbell.
2 sets of 10 empty bar back squats
2 or 3 more sets of of 5-10 building to your 20 rep number
Go for your 20 reps
You have 14 minutes to finish

After you finish go for a 400m run.. slow.
Then another 400.. every 10 seconds add a short sprint. Want to get ready for sprints. dont want to pull a hammy.

Wod- PRACTICE ONE OF THESE BEFORE YOU GO>>>>> DO NOT FALL. CONTROL YOURSELF

Wod is all strength today
6th session of squats and milk and running tomorrow.
Warm up
5 Minute bike-
Then we will spend the next 30 minutes reviewing the movements AND building up to your working weight for the wod.
-There will be a a lot  of bars out
SOME CLASSES MAY HAVE TO RUN TWO HEATS OR PARTNER UP
This is all weightlifting. you will fatigue quickly and slow down a lot.
If you are using about the same weight for deadlifts as someone else it will be ok to share a bar.

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Scroll for scaling options.
Post rounds completed to comments.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Related:
• CrossFit WOD 180424 Tips With Pat Sherwood
• The Back Squat
• The Shoulder Press
• The Deadlift

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.