Strength- work on clean and jerk. 20-30 minutes. Build to max if you want. Get your reps in!

WOD

For Time:
30-24-18-12 (or run 800m,600m,400m,200m)
Cal. Assault Bike (or row)
Power Snatch (75/55)

Strength-bench press

Sets of heavy 3’s, go for max if you’re feeling good.

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Going to try and save your hands from ripping this week. The open starts Thursday.

Warm up together. Partner row. 1500m. Whenever you switch spots give a fun fact about yourself! If you don’t have one I’ll be sure to make one up for you.

Strength- back squat

Sets is heavy 3’s. Build to a one rep max of you’re feeling it. Next week its back to high reps.

WOD

10 min Amrap
30 doubles (50 singles)
6 Thrusters (135/95)
6 Bar Facing Burpees (jump over your bar)

Gym is open for open gym during these classes. come in and get work done!

8 AM endurance
Run 800 warm up
200X6 Sprints (Sprint 200 from the far bus to the front, rest is walk back, sprint again.. walk back… do this 6 times, be sure your warm before this so you dont pull a hammy)
Then walk back to the gym after last sprint, rest 2 minutes and do
400X4  90 seconds rest between
800X2  2:00 between.

9am Mobility with Tanya

10am Crossfit Wod without a barbell.

Strength-Front squat
Heavy 3’s
3,3,3,3,3,3+ Warm up to your working weight. 80 percent or higher of your max

Wod
21-15-9
Dumbbell thrusters 50/35
Bike cals
burpees to a 6 inch target